How to get a better night's sleep

Sunday, March 12, 2017

Life is hectic enough without having to worry about whether you are going to get a good night's sleep tonight. For some of us a restful nights sleep isn't so easy to achieve, but it is necessary in order to maintain a healthy lifestyle. So, we have taken a look at some tips that might help you to relax and get those all important eight hours every night.

How to get better sleep

1. Don't use your phone in bed - it can be hard to switch off these days, even more so when you are constantly connected to work emails, and so easily accessible through social networks. While it can be tempting to use your phone while your winding down in bed, the light can actually stimulate your brain, making your more awake than you were before going to bed.

2. Avoid long naps in the day - if you are struggling to sleep at night, be sure to avoid long naps in the day, even if you are feeling tired. If you do feel tired, only nap for a maximum of 20 minutes, or find another way to perk yourself up such as a cold glass of water or a brisk walk.

3. Get active in the day - exercising regularly can promote better sleep as it enables you to use up more energy in the day time, leaving you feeling ready for a good night's rest come night time. However, be aware of what time of day you choose to exercise. Exercising too late might leave you feeling more active and energised, so try exercising in the morning or at the latest, three hours before bed.

4. Manage stress and anxiety - for some people, sleep struggles stem from stress and anxiety. Having too much on your mind, or having worries plague your mind as soon as your head hits the pillow, can keep you awake. If you have a lot on your mind, try keeping a journal by your bed and writing down your worries before bed time, or try some calming techniques as part of your bed time ritual such as reading a book and taking a bath, or meditating.

5. Reduce your caffeine intake - tea and coffee are common culprits for caffeine, and as such you should avoid drinking them close to bedtime. There are also other sources of caffeine that you might be overlooking, such as fizzy drinks, chocolate, or some pain relievers.

When to get help

The occasional sleepless night is common for most, but if you are struggling to sleep on a constant basis you should contact your doctor to see if there is any underlying cause for your insomnia.