If you are having a hard time falling asleep and find yourself awake for long periods at night, then it may be time to rethink your bedtime routine.
We are all guilty at times of scrolling through our newsfeeds and checking our emails just one last time before bed! But when are brains are consumed with work, stress or life in general it makes falling to sleep a huge task.
Getting a good night’s sleep will not only set the pace for the rest of your day but regular quality sleep has huge benefits to your overall health and well-being. Follow our sleep tips to help you nod off in no time so you can get the best sleep possible.
1. No coffee after 2pm
With caffeine being a stimulant, drinking coffee later in the day can generally interfere with your sleep and body clock. According to Dr Ananya Mandal, the time it takes for the average person to get rid of just half the caffeine in their system is about five to seven hours. With that said, we definitely suggest sticking to the morning cups of coffee only.
2. Switch off your gadgets
Put down your mobile phone, tablet and laptop – even turn off the TV – at least one hour before bed and instead read a book or do some guided meditation to help you wind down properly. The blue light emitted by these gadgets restrain the production of melatonin making it harder for you to fall and stay asleep.
3. Take a bath
A bath before bedtime has been shown to increase sleep quality. According to Professor Richard Wiseman, University of Hertfordshire, “lying in a warm bath artificially raises your body temperature, but when you climb out of the bath this temperature abruptly drops and sends a signal to your body that you are ready for sleep”. There’s never been a better excuse for a wind-down in the tub.
4. Cool down your room
Did you know the temperature of your room can make or break your slumber? Being too hot can cause restlessness, so if your room is cool you have a better chance of falling asleep quickly. Sleep scientists suggest the ideal room temperature for sleeping is 18.5°C (65°F), and about 65% humidity.
5. Notebook by your bed
Do you find it hard to switch off your mind at night? Try writing down your thoughts before you go to sleep and keep the notebook and pen by your bed in case you wake during the night. Writing down worries or jobs for the next day will help ease any anxious feelings, calm your brain and make it easier for you to fall asleep.
6. Keep your feet warm
The temperature of your toes may not seem important but if your toes are too cold it can cause sleeplessness. A study at the Sleep Laboratory in Basel, Switzerland discovered that wearing a pair of socks in bed not only improved circulation but induced sleep more quickly. Some super fluffy socks may just be the perfect answer.
7. Embrace the darkness
Light can delay the production of melatonin, the chemical which makes you sleepy, making it important to make your bedroom as dark as possible. To help block out the light and put you in the right mindset for sleep it’s worth investing in some blackout blinds or buying yourself an eye mask.