Having a regular, healthy sleeping pattern is the best way to achieve a sound night’s rest. If you’re waking up feeling groggy and fatigued, it may be the result of a poor pre-bed routine. Not only will a consistent night time routine enable you to wake up feeling refreshed and ready to tackle the day ahead, it can also improve your overall health and wellbeing. To help you ease yourself into a state of sleepiness, take a look at these top tips:
Create a relaxing environment
First and foremost, it’s important to create an environment that promotes relaxation. Start by switching off the TV, laptop and any other distracting devices that will keep your mind active. Try dimming the lights and using aromatherapy scents to help increase your body’s levels of melatonin (the hormone that helps you to sleep). Having a comfortable and supportive bed and mattress can also help to induce natural sleeping patterns. Furniture specialists like Adjustable Beds offer a variety of innovative mobility beds that are designed to promote relaxation and help you achieve a restful night’s sleep.
Set a time
If you want to perform to the best of your ability during the day, you will need to establish a consistent bedtime. While the occasional late night cannot always be avoided, a continual lack of sleep will begin to take its toll on your energy levels. Although the amount of rest we need varies from person to person, the NHS suggests that most adults need between six and nine hours of sleep every night. Once you have established a daily bedtime, your body clock will gradually begin to adjust to your routine so that sleep becomes easier and more natural.
Prepare yourself for sleep
When it comes to getting enough shut-eye, it’s important to establish a nighttime ritual that gives you enough time to wind down. To calm your body and mind, reserve an hour or so before sleep to lower your activity level and do something relaxing, such as reading, having a bath or listening to gentle music. If you remain active up until ten minutes before bed, it’s likely that you’ll be wide awake until the early hours. Whether you’re writing in your journal or sipping on a cup of herbal tea, try to clear your mind of stressful thoughts and avoid high stimulus activities.
Food and drink
Being cautious with what you eat and drink before bed will also help to make bedtime a smooth transition. Always avoid eating heavy meals or snacks high in fat too late in the evening, as these types of foods will keep your body feeling energised. While drinking plenty of water is a good idea, try to abstain from hydrating late at night, as you’re likely to find that you’ll need bathroom breaks throughout the night.
Consuming too many stimulants can also lead to sleep troubles. Limiting your caffeine intake and cutting down on cigarettes throughout the day will also help you to fall asleep at night.
While taking a daytime nap can sometimes be tempting when you want to recharge your energy levels, it can affect your ability to sleep at night. If dozing during the day is a must, try to limit yourself to 30 minutes. If you’re someone who nods off when watching the TV in the evening, try to engage yourself with an activity until your chosen bedtime, or, if it’s late enough, why not just hit the hay?
Although many believe that having a nightcap will help you to drift off faster, in reality, consuming alcohol before bed can significantly hamper the quality of your rest and leave you feeling dehydrated during the night.
By shutting off the stresses of the day and creating a relaxing bedtime ritual in a comforting environment, you can look forward to a peaceful slumber every night.