People struggle to sleep at some point in their lives. The lucky ones might have trouble the odd night, but some can find it difficult drifting off their whole life. Adjustablebeds.co.uk have revealed in a survey that 30% of people can’t sleep because of noise. The second highest, at 24%, is temperature.
However, there are some easy remedies that everyone can do to get a better night’s sleep.
Avoid caffeine before bed
This is quite an obvious one but something that people overlook. I know that I often have a cup of tea before bed, and I find that it doesn’t usually affect me. If you find you’re waking up during the night, try to cut out your caffeine consumption after about 7pm.
Avoid big meals
This is similar to caffeine, and should be avoided after 7pm. We eat to give us energy,but we definitely don’t need this energy as we’re about to head to bed. Try to have a lighter evening meal.
Dim the lights and avoid using blue light-emitting devices
Light can confuse our brains into thinking it’s daytime. Back when we lived before electricity, it was usual for humans to go to sleep at sundown, usually 8pm in summer, and then wake up when the sun rises around 4am. Nowadays, we can choose when we turn the daylight on and off, which will make you feel more awake. Try dimming the lights an hour before you go to bed, and avoid using your electronic devices. These emit a blue light which your brain mistakes for daylight.
Get enough exercise during the day
Exercise is one of the best ways to tire your body out and ensure that you sleep soundly. It doesn’t have to be vigorous, A walk in an evening, or a lunchtime yoga class will do the job. If you fit it in around work, it will also make you more productive.
Invest in equipment to help you
Getting a new mattress or pillows will help you sleep better, especially if you find you wake up in the night with back or neck pain. It is also worthwhile investing in some blackout curtains or blinds. Daylight can wake us up early and, sometimes, before we’re ready. Blackout blinds or curtains will prevent this, enabling you to have a proper lie-in at the weekend.
Those are our #SleepExperts top tips. Do you have or do anything that helps you sleep? Let me know in the comments!