Do you find yourself tossing and turning through the night? Do you feel sluggish and irritable during the day? Sounds like your sleep habits are in need of some improvement. Luckily, there are plenty of simple yet effective ways you can boost your chances of getting a good night’s rest. If you want to wake up feeling fresh, revitalised and ready to tackle the day ahead, here are five easy steps to improving your sleep quality.
1. Make your bedroom conducive to sleep
First things first, it’s important to make sure that your bedroom is conducive to sleep. To promote peaceful slumber and prevent nighttime disturbances, the room needs to be as dark and quiet as possible. Invest in some heavy blackout curtains to reduce sunlight and noise and turn off all electrical devices that emit light. It’s also a good idea to make sure the temperature is not too warm or cool. In addition, if your mattress and pillows are lumpy and unsupportive, it’s time for an upgrade. If you struggle to find a suitable sleeping position, you might benefit from checking out our range of adjustable beds. They can make it easier to adopt the perfect posture, and they feature in-built massage functions that help you to relax.
2. Watch what you eat and drink
To ensure you get that all-important eight hours of shuteye, you need to be mindful about what you eat and drink. Caffeine is a well-known stimulant that can keep you awake into the early hours and decrease your quality of sleep. With that in mind, try to refrain from that late night cuppa before bed. It’s also a good idea to eat your last meal several hours before lights out and to avoid foods that are high in fat and sugar as they can cause indigestion and interfere with your sleep.
3. Set a regular sleep schedule
Going to bed and waking up at the same time every day can help to regulate your internal body clock and improve your chances of getting a full night’s rest. By establishing a regular schedule, you should be able to sync up with your natural sleep/wake cycle and feel far more refreshed the following morning. Start by setting yourself a realistic bedtime when you normally begin to feel tired and try to stick to it as much as possible, even on weekends.
4. Have a wind down routine
One of the easiest ways to boost your chances of nodding off at night is to practice a relaxing wind down routine. In the hour before bed, avoid stressful, stimulating activities and instead try to spend this time preparing your body and mind for rest. This could include listening to calming music, taking a warm bath, doing yoga exercises or enjoying a massage – whatever activities you find help to ease the transition from being awake to being asleep.
5. Do more exercise
Doing exercise during the day can help you to sleep more soundly during the night. People who engage in regular physical activity often achieve a better night’s rest and feel less fatigued during the day. However, take care to avoid doing exercise too late in the evening, as this can increase your alertness and make drifting off at night more difficult.
By taking steps to improve your quality of sleep, you should find that your health, overall mood and quality of life improves.