Getting enough sleep is essential for maintaining good mental and physical health. When we don’t get enough high-quality sleep, we can feel grumpy and find it difficult to concentrate throughout the day. If you’re struggling to catch enough Z’s, check out our top tips below that will help you sleep soundly.
Declutter your bedroom
Did you know – a messy bedroom can have a direct impact on your quality of sleep? According to an article by Good Housekeeping, a study has found that people with untidy, cluttered bedrooms “take longer to fall asleep than those with neat and tidy rooms – leading to increased tiredness”. So, if you want to get a great night’s sleep, give your bedroom a tidy, putting everything in its rightful place and popping as much as you can into storage. This will make your room a much more calm and restful space.
Stay away from screens before bed
It’s also worth reducing your screen time before bed, as this can also help you drop off to sleep easier. TVs, smartphones, and other devices emit light which can interfere with your body’s internal clock. The sleep foundation state that the artificial blue light “suppresses the release of the sleep-inducing hormone melatonin and makes it more difficult to fall asleep” and also “delays the onset of REM sleep”. For this reason, you should stay away from screens around an hour before bedtime to help improve your sleep.
Get the temperature and light right
Your ability to sleep is affected by the light and temperature of your bedroom. Our bodies recognise when it is time to sleep by the setting of the sun, so making your room is as dark and cool as possible will improve the quality of your sleep. If you have issues with light infiltration, invest in some blackout curtains to make your room darker. If you often find your room is too warm, then try opening a door or window to increase air circulation. You can also try improving your sleeping pattern by popping a light-based wake up alarm on your bedside tables – which slowly wakes you using natural-looking light.
Try relaxation techniques
There are a whole host of relaxation techniques that can help you to wind down before bed. It’s worth trialling a few different things to see what works best for you. For example, you could sink into a long, warm bubble bath before bed to relax the mind and body. You could also try yoga or meditation – there are plenty of videos to follow online as well as apps to aid meditation. Or, you could simply get lost in a great book, or listen to calming music.
Why not try these tips today and see how they may help you to get a great night’s sleep?