Some people sleep soundly while others are restless sleepers struggling to switch off when they hit the pillow. If you’ve ruled out medical reasons for poor sleep, try adopting these habits of people who sleep well at night…
Reduce Blue Light Exposure In The Evening
Blue light exposure stimulates the brain and makes it difficult to fall asleep at night. Sound sleepers avoid using digital devices in the hour before bedtime. Use a blue light filter to reduce exposure in the evenings.
Avoid Caffeine Late In The Day
Caffeine is a stimulant that comes in many disguises; tea, coffee, energy drinks and coke are the obvious ones. Less obvious sources of caffeine are chocolate, ice cream, breakfast cereals and headache remedies. people who sleep well avoid these stimulants in the evenings.
Don’t Take Long Day Time Naps
While a short cat nap of 20 minutes can be a great energy boost, long naps will leave you feeling disorientated. They can also stop you getting a good night’s sleep. You may feel really tired but try and last out to bedtime. Good sleepers avoid long naps during the day.
Sleep And Wake At Consistent Times
This is key to getting a good night’s sleep and waking refreshed. Develop a regular routine. Good sleepers stick to going to bed and waking up at consistent times.
Avoid Alcohol Before Bed
Forget the night cap unless you want to be wide awake when your head hits the pillow. Alcohol will keep you awake or effect the quality of your sleep. People who sleep well avoid drinking in the few hours before they hit the pillow.
Have A Sleep Inducing Environment
We are all effected by our immediate environment. Your bedroom needs to be relaxing and at a temperature that’s not too cold or too hot. Good sleepers have bedrooms where the focus is on sleeping.
Pick A Comfy Bed
Having a good bed, a supportive pillow and a comfortable mattress is essential for a good night’s sleep. Young children may be able to sleep anywhere on anything, but good adult sleepers have found what you sleep on makes a difference.
Don’t Eat Late
Eating late at night can keep you tossing and turning all night. Try and avoid eating a big meal in the evening that leaves you over full when you go to bed. People who sleep well avoid eating just before bed.
Get A Pre-Sleep Routine
Good sleepers stick to a routine before they go to bed. Read for a while, switch off your phone, find a way of relaxing.
Meditating before bedtime can be a good way to relax and prepare for sleep.
These mini meditations led by Sarah Prout will help you with positive thoughts.
Take A Bath Or Shower
A bath or shower can be a good way to unwind before bedtime. Good sleepers often use this technique to shed the worries of the day.
Try exercising regularly during the day and see how it improves your sleep patterns. People who sleep well work exercise into their daily routine. Even a brief fast-paced walk for 20 minutes will help. Just don’t exercise just before going to bed.
Avoid Drinking Fluids Just Before Bedtime
Tempted to have a hot drink before bed? Make sure it’s one to two hours before you turn in. Good sleepers know to avoid drinking fluids just before bed. While its important to stay hydrated, getting up for a trip to the loo in the small hours will effect your sleep quality.
Insomnia is a real drain on your quality of life. If these tips don’t work for you, seek out medical help. I’d love to hear tips on what works for you…