A good night’s sleep is just as important as regular exercise and a healthy diet. Simple lifestyle changes can make a world of difference to your quality of sleep. Follow these tips for a better night’s sleep.
Stick to a sleep schedule
Going to bed and getting up at roughly the same time every day - even on weekends - will programme your body to sleep better. It maintains the timing of the body’s internal clock and can help you to fall asleep and wake up more easily.
Create a restful environment
Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place. Numerous studies show that external noise, often from traffic, can cause poor sleep and long-term health issues. Try to minimise external noise, light and artificial lights from devices such as alarm clocks. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Include physical activity in your daily routine
Exercise is one of the best science-backed ways to improve your sleep. It has been used to reduce symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise, such as walking for just 10 minutes a day, improves sleep quality.
Cut down on caffeine
Cut down on caffeine in tea, coffee and energy drinks, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Residual stress, worry, and anger from your day can make it very difficult to sleep well. Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Writing "to do" lists for the next day can organise your thoughts and clear your mind of any distractions.
Take a relaxing bath or shower
A warm bath will help your body reach a temperature that's ideal for rest. In one study, taking a warm bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
Invest in your nightwear
A pair of comfortable pyjamas will help you to relax and unwind! Head to our website and treat yourself to a new pair of PJ's, trust us you won't regret it! Shop now at www.night-store.co.uk