Sleep better at night and improve your overall health and well-being. The bottom-line is most people are not getting enough sleep. This is having an impact on productivity as well as increasing the risk of diseases such as diabetes, heart disease, and obesity.
10 tips to sleep better at night
There is a lot of bad advice out there, so we have put together a list of evidence-based tips to help you sleep better at night.
1. Get enough daytime bright light
Light affects our circadian rhythms. In South Africa we are blessed by an abundance of sunshine so we do not have the light shortage experienced by those in Northern climes.
It is important to exercise for many reasons, and better sleep is one of them. You may be thinking you hate exercise but it is time to reframe it. Find something you love doing- dancing, playing tennis, walking your dog- whatever gets you moving. Don’t do it too late at night, though, as this can make it hard to fall asleep.
3. Limit blue light at night
Blue light emitted by your electronic devices interupt your sleep cycle. You can limit the impact by turning them off early, downloading a filter to change from blue light, or even wear glasses that cut out the blue.
4. Manage the temperature in your bedroom
Scientists tell us the ideal room temperature to promote good sleep is between 16 and 19 degrees. This is quite easy in our winter. In the summer you may need a fan or even an air conditioner.
5. Avoid caffeine late in the day
Hardened coffee drinkers may argue that drinking coffee late in the day, or even at night, doesn’t impact their sleep at all. Science tells a different story. Try switch to non-caffeinated drinks like rooibos or camomile tea.
6. Don’t drink alcohol before you go to bed
No, that nightcap is not the best way to promote a good night’s sleep. Alcohol disrupts the sleep cycle and the quality of your sleep.
7. Get a comfortable bed and pillow
If you find you are tossing and turning at night, it may be time to get a new mattress. You should replace your mattress every 7 to 10 years and it should be comfortable to sleep on. With online shopping at Bedworld you could even buy it in the middle of night – check out our Specials here right now 🙂
8. Have a regular sleep routine
Wake up at a similar time every morning, and go to bed at the same time every night. Eating 7 apples on a Sunday instead of one a day won’t do it, and it is the same with sleep.
9. Have a bed time routine
A bed time routine signals your body that it is time to get ready for sleep. The routine you choose is personal so find what works for you. It could be a bath or shower, some reading before bed, listening to relaxing music, or even meditation of a sort.
10. Maybe it is time to speak to your doctor?
If you are trying all of these things and your sleep is still disturbed, it may be time to get professional help. There could be a number of things causing your insomnia or poor sleep and whatever the cause, it is damaging your long term health.
Those are our 10 tips; have something to add?