You may have heard that you need to get around six to eight hours of good quality sleep each night. It isn’t just the amount of sleep you get that will make you feel better and healthier, it is also the quality of sleep. If you are sleeping for eight hours, but it is disturbed, then you will feel even more tired when you wake up. Check out the list below to see how you can get a good night’s sleep.
This is probably the most common tip for getting to sleep at night. You don’t want to drink caffeinated drinks before you go to bed. Not for me, because I have EDS and ADHD, but for the average person, they will make you buzz and keep you awake for most of the night. You want to have your last drink about three or four hours before sleep time.
Similarly to caffeine, it can also be detrimental to eat late at night. Your body digests your dinner when you are sleeping. If you eat late and then go straight to bed, your body will have a harder time working your food through the system due to you laying down. It is also not recommended to eat past 6 pm, as your metabolism slows down in the evenings to keep you fuller while you sleep, but I know how hard that can be when you just need a snack.
If you wake up regularly at night, or toss and turn constantly, then it may be your mattress. You might wake up regularly with back pain. If your mattress is older than eight years, then it is time to replace it. A good quality mattress helps with snoring and pain. Shop around for the perfect mattress for you, as everyone has their own personal preference.
Change The Bedding
This may seem obvious, but if you are tossing and turning, then it may be because your bedding needs to be changed. You should change your bedding at least once every two weeks. If you live in hotter climates or sweat a lot when you sleep, then they should be changed every week. This is because your skin sheds when you sleep, and you end up laying in crusty bits which can get uncomfortable.
Turn It Off
When it comes to sleeping soundly, you need to turn off that dreaded blue light at least an hour before bed. This means no phones, Ipads, or other technology. This gives your brain a chance to shut down and unwind before bed. You might find it helpful to do something relaxing, such as listen to soothing music or read a book instead.
Steer Clear Of Stress
Have you ever heard of not going to bed angry, well the same goes for stress. If you find yourself faced with unbelievable levels of stress, then your sleep will be affected. If you are stressed, then it is all your mind will focus on, which means it won’t shut off for the night. Try and find the main source of your stress, and if possible find a calming strategy to overcome these feelings.