Let's face it, we've all had those nights where sleep just doesn't want to cooperate. If you're one of the lucky ones, maybe it's just an occasional thing. But for some folks, catching those Z's feels like a lifelong challenge. Fun fact: about 30% of people blame noise for their sleepless nights! But hey, don't worry—there are some super simple tricks you can try to snag a better night's rest. So grab your comfiest pajamas and let's dive into some easy-peasy sleep remedies!
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 7 pm.
Avoid big meals
This is similar to caffeine and should be avoided after 7 pm. 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 8 pm in summer, and then wake up when the sun rose around 4 am. Nowadays, we can choose when we turn the daylight on and off, which will make us 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 the 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.
What's your best fall asleep and stay asleep hack?