Good quality sleep is essential to both our physical and mental wellbeing, but many people have problems either dropping off or staying asleep. There is nothing worse than those wakeful moments at 3am when the worries of life seem to loom large. A bad night can lead to low mood and poor concentration the following day.
Over a more prolonged period of time, poor sleep can contribute to chronic health conditions including depression, diabetes, obesity, and dementia. However, it is often the case that the more we worry about not being able to sleep, the harder it is for us to get a decent night’s rest. Here are a few tips that might help.
Stick to a regular bedtime routine
Our bodies naturally become accustomed to falling asleep and waking up at certain times, so it is best to go to bed and get up at the same time each day. It helps to spend some time before you get into bed winding down, preferably away from a screen. Reading a book, gentle stretching exercises, or mindfulness meditation can help.
Make some lifestyle adjustments
Sometimes, a simple change to our lifestyles can make a big difference to the quality of our sleep. Fitting some exercise into your daily routine, such as a brisk lunchtime walk, can help us feel more relaxed and ready for rest at the end of the day.
However, it is best to avoid vigorous exercise too close to bedtime as you may have too much adrenaline pumping around your system when you go to bed. The same applies to what you eat and drink. Try and plan to finish your evening meal at least one hour before bedtime, and avoid caffeinated drinks, nicotine and alcohol.
Optimise your bedroom for sleep
The environment that you sleep in plays a major role in your ability to get a good night’s sleep. The room should be sufficiently dark, so if there is light pollution from street lamps or you tend to wake up too early during the summer months, it can be well worth investing in some blackout curtains or blinds.
Clean and good quality bedding made from natural fibres can also help to make you feel more comfortable, because it is better at regulating your body temperature during the night. Invest in the best quality you can afford, and choose a pattern or colour that you love and find restful, so that you look forward to getting into bed each night.
Don’t force yourself to sleep
If you are unable to sleep, it can be a frustrating experience. The best approach is often to get up for a while and stop worrying about what time it is or how you are going to feel the next day. Occupy yourself with a quiet activity such as reading until you begin to feel more tired and ready to go back to bed.
If you can’t sleep but feel too tired to get up, try to avoid falling into a cycle of negative thoughts, and allow yourself to enjoy the experience of resting peacefully.
If you are looking for Rapport bedding, please get in touch with us today.