Let’s face it, nothing feels better than getting a good night’s sleep, especially if you have had good quality sleep. Being unable to fall or stay asleep can be annoying and have many consequences for the next day. Sleeping for at least eight hours per night is incredibly important for your overall health. It helps you wake up feeling well-rested and ready to start a new day. Unfortunately, many Australians are struggling to get enough sleep. The good news is that simple and small lifestyle changes can create a world of difference to the quantity and quality of your sleep. Read on this blog to discover the top 6 awesome tips and trips for a more restful night.
Simple Tricks And Tips To Improve Your Sleep
Are you waking up foggy, disoriented and confused every day? Like most Australians, you are probably not getting good sleep. Thankfully, there are solutions to help you get a peaceful night’s sleep. If you are having trouble falling or/and staying asleep, here are 6 tips and tricks to help you sleep better every night and wake up refreshed every morning.
1. Stick To A Stable Sleep Schedule
When it comes to practising good sleep hygiene and improving your sleep, repetition is the name of the game. Try to establish a consistent sleep schedule and stick to it. Waking up and sleeping at the same time each day including weekends will set the body’s internal clock. Moreover, it will also help your body to optimise sleep quality. If you already know you will never go to bed by 9 or 10, avoid setting yourself for failure by making that a goal. Set a workable bedtime. And, if you have trouble falling asleep within 10 minutes, engage yourself in some relaxing activities such as reading or deep breathing, and get back to your bed when you are finally tired.
2. Make Sure Your Bed Is Comfortable
A comfy bed is one of the most important steps in being the most well-rested one can be. It’s hard to get a good night’s sleep on a mattress that’s too hard or too soft, or a bed that’s old or too small. It is a wise move to invest in comfy bedding. Find a high-performance mattress, bedsheets and pillows that invite you to rest and sleep peacefully.
3. Manage Stress And Anxiety
Too much stress and anxiety can make it difficult to fall and stay asleep. And having an anxiety disorder can make the problem worse. That’s why it is advised to try calming activities before hitting the bed such as yoga, deep breathing or reading. If it does not help, speak with a healthcare provider to help manage anxiety or stress.
4. Limit Caffeine
Cut off all the caffeinated drinks (including coffee, tea and energy drinks), especially a few hours before hitting the sheets. People who take caffeinated drinks in the evening take longer to fall asleep and wake up more frequently. This is because caffeine is a stimulant that helps you awake and keeps your brain alert. That’s something most people want during the day.
5. Keep Fit And Get Active
Regular exercise is good for sleep as well as for your general health. Several studies have pointed out that proper exercise for four to five times per week can overcome sleep issues and improve sleep quality. So, fit in some physical activity during the morning or afternoon hours. Avoid exercising too close to bedtime, as the adrenaline boost from your workout session can make it hard to fall asleep.
6. Turn Off All Devices
Unplug from all your electronic devices at least an hour before bedtime. That’s because electronic devices such as phones, tablets and TVs emit blue light that can affect your ability to fall asleep. In simple terms, using electronics before hitting the bed is not a good idea if you are trying to develop healthy sleep habits. Turn on airplane mode on your phone to avoid interruptions so you can sleep peacefully.
Over to You
You can follow the aforementioned tips and tricks as a good sleep hygiene checklist to make sure you are on the right track to the most restorative and peaceful sleep every night.