There are so many reasons why you might not be getting a good night’s sleep. Below are 5 simple tips to help you fall asleep easier, get a good night’s rest and stay bright eyed everyday of the week!
Don’t use your phone before bed. Leave at least 30 minutes between using your phone and going to sleep. The LED light in your phone has been proven to slow or halt the production of melatonin, the hormone that signals our brain that it’s time for bed. So no more scrolling through Pinterest before bed, or watching Netflix on your tablet!
Don’t leave the heater on – there is nothing worse than waking up in the middle of the night because you’re too hot! On the opposite end of the spectrum, you won’t sleep well if you’re too cold either. A Memory foam mattress moulds to the shape of your body, and has insulating properties, which is perfect for those who find themselves cold at night.
Cut out the caffeine and alcohol. Did you know that caffeine can stay in your system for up to 6 hours? So make sure your last tea or coffee of the day coincides with your usual bedtime. Try having a nice cup of hot chocolate or a herbal tea before bed instead. Similarly, although some people might think that a little nightcap will help you fall asleep quicker, it can affect your sleep big time. Alcohol can affect REM, causing you to fall into deep sleep sooner. When the alcohol wears off you fall back into REM and means you can awake much easier. That’s one of the reasons you might find yourself awake much earlier than usual after a couple of drinks!
Check Your Mattress. How old is it? If your mattress is over 8 years old it is probably time for a new one. After 8 years your mattress can start to sag, springs lose their ability to support and in general leads to a terrible night’s sleep. Similarly, a low quality mattress can lead to back pain, sleep discomfort and prevent a good night’s rest. Sleep deprivation can really affect your mood, your metabolism and your immune system. So a good quality mattress is essential.
Start a sleep schedule to sync with your body’s natural sleep cycle and get your body clock into a routine! If your internal clock is on a schedule it will really optimize the quality of sleep. Set a realistic bedtime, be smart when it comes to napping and try avoid major sleep in’s on the weekend.
Hope you found these tips helpful. Be sure to comment and let us know your tips for getting a good night’s sleep!