March is National Sleep Month, so we thought what better way to celebrate than sharing a few tips on how you can get a better night sleep. Sleep is so important to function well both physically and mentally, as adults we all need between 7 to 9 hours of sleep a night and this can be difficult especially if you can’t drift off at night. Here are a few tips that you could try…
Improve your Sleeping Environment
How you view your bedroom and the environment in which you sleep have a massive impact on your night-time routine. It can be difficult to turn off and get to sleep when you see your bedroom as an extension of your whole house, this means working, eating and watching tv in your room – leave these activities in the other areas of your home. Try and keep your bedroom as a technology free zone, even free from your phone if you can!
The environment that you go to sleep in can be the key to a great night sleep. Ensure that your room is completely dark, this can be achieved with blackout curtains and blinds or even an eye mask – keep the light at bay as long as possible, especially street lights. Next up is the temperature of your room, again this is very important. We all know it is so hard to get sleep if we’re too hot or cold, but the perfect temperature is in the middle of these at between 16 to 18 Degrees Celsius. If you can keep your room at this temperature whilst you sleep that will be perfect for your sleep.
Invest in Your Bed and Your Sleep
We spend a lot of time in our beds every day, so we should really invest in a bed and mattress that is right for our body. Choosing the right mattress for you can make all the difference and remember it’s best to choose quality over price every time when it comes to a mattress. A great mattress is firm enough to support your spine’s natural alignment but soft enough to mould around your bodies contours.
Avoid sleeping on a bed that is uncomfortable and worn down. Studies have shown that old, uncomfortable beds could potentially be robbing you of an hour of sleep every single night – that is a whole night of sleep a week!
Set Yourself Up for Success
It takes 21 days to change a habit and if that is your bad sleeping pattern then you need to start making the changes now. How you prepare your body for sleep can be just as important as your environment if not more, ultimately it is your body that has to fall asleep. Avoid drinking any alcohol or caffeine before bed and leave it a good few hours between your last coffee and your bedtime.
Try switching off all tech an hour or so before bed – even your phone. Instead you could read a book or magazine or even have a chat with your partner. Last of all try not to nap at all in the day, this can confuse your body and is almost a sure way to keep you up at night.
These are just a few changes that you can make which will help to improve the sleep that you get every night which will hopefully make a difference in your day to day life.