Sleep deprivation and insomnia are popular issues that people in the UK often deal with for long periods of time. The root of the problem will be different for everyone. However, a lot of the time the issue can root from daily habits and lifestyle choices. Our bodies need sleep to function and carry out daily tasks which is why it is important to get 7 or more hours of sleep per night. Here are 5 tips to help you get a good night’s sleep.
Sleep Schedule
It can be extremely beneficial to set a sleep schedule. Our bodies adapt better to tasks if done repeatedly which is why the goal is to subconsciously train our bodies to fall asleep and wake up at the same time every day. Try to go to bed at the exact same time every night and wake up at the same time every morning. On weekends, try not to bend the routine too much.
Food and Drink
Our lifestyle and eating habits can hugely affect our sleep patterns. Try to avoid heavy meals before bed and ensure that you digest your dinnertime meal before lying down. Avoid coffee, alcohol and energy drinks before bed to ensure your body is feeling tired enough to sleep.
Before-Bed Routine
It is important to be self-disciplined with ‘before bed’ routines. This includes limiting screen time before we go to bed, as blue light screens can affect our sleep and keep us awake. Instead, it is helpful to read a book or take a warm bath before bed as this relaxes the body and mind.
Exercise
Exercising daily in a routine can prompt us to feel more tired at the end of the day as the body has been working harder than normal. Fresh air and exercise can set us up for a great night sleep, as long as it is not done too close to bedtime.
Clear Your Mind
A big factor that comes into play when dealing with insomnia can be anxiety, depression, and overall worry. It is easy to lie in bed at night and let our mind take over with thoughts that keep us awake. Therefore, it is important to do some calming, relaxation activities before bed. This could be stretches, affirmations, reading, setting your priorities for the next day and meditation.
