How much sleep did you get last night? We hope you woke up feeling refreshed and full of life, but many of us don’t. We wake up feeling groggy, grumpy, and in desperate need of more z’s. Is this something you relate to? Do you resent your alarm clock when it goes off in the morning? Do you feel the need to spend extra time under your duvet? If you are still feeling tired in the morning, we have some advice for you. Here are our tips for getting the best night’s sleep you have ever had.
Step 1: Set yourself a bedtime. Those late nights won’t do you (or your body clock) any good, so set a bedtime schedule and stick to it. Eventually, you will drift off to sleep around the same time each night, and you will wake up at a regular time as well, regulating your body clock and improving your sleep pattern.
Step 2: Get active. Exercise is good for both the body and mind, and it has been proven that it’s good for your sleep levels too. Staying active during the day will keep you from napping, and if you go for a walk or a jog a couple of hours before bedtime, you will prepare your mind and body for a good night’s sleep.
Step 3: Take time to unwind. For your last couple of hours before bedtime, take the time to relax and unwind. Many people do this by watching tv or staring at their computer screens, but that will overstimulate your mind and make sleeping difficult. Instead, read a book, take a long bath, listen to calm music… anything that will induce you into a calming state of mind before it’s time to go to sleep.
Step 4: Prepare your bedroom. Your bedroom needs to be conducive to a good night’s sleep, so prepare the room before you go to bed. This includes regulating the temperature so you’re not too hot or too cold. Ensure your bed is comfortable to sleep in, and if your pillows or bed sheets are causing you sleeping difficulties, replace them with something new. Block out any light, with blackout curtains or blinds. Then add a few calming scents, perhaps with incense or scented candles to create a relaxing mood.
Step 5: Don’t nap during the day. The more you nap during the day, the more likely you are to struggle to sleep of a nighttime. So, fight fatigue by doing something active, such as getting outdoors, doing a puzzle, or by talking to your friends. If you really do need to nap, set an alarm so you don’t sleep longer than you should.
Step 6: Use sleeping aids. If you find yourself struggling to sleep, there are sleeping aids available to help you doze off quickly. These include aromatherapeutic oils, lucid dreaming masks, pillow sprays, and sleep headphones. They are all designed to lull you into your sleeping state, reducing the amount of time you spend tossing and turning in your bed.
Step 7: Manage your stress levels. Stress is the biggest reason why many of us are sleep-deprived. While it’s difficult to get rid of stress completely, you can still free your mind before bedtime, such as getting down on paper the things that are bothering you, and spending time in relaxation techniques to calm your frayed nerves before you hit the pillow.
By adhering to those simple principles, you should get an improved night’s sleep each night. Let us know if you have any sleeping tips, giving us all the opportunity to experience the best night’s sleep possible – perhaps even the best we have ever had! Thanks for reading.