9.19.2019

3 Tips that Will Help You to Get a Better Night’s Sleep


Do you experience trouble sleeping? Getting enough sleep is just as important as maintaining a
healthy diet and exercising regularly. A lack of sleep can have all kinds of negative effects on our
health and can lead to hormone irregularities, weight gain, and increased risk of disease.
However, there are ways to improve your chances of enjoying a good night’s sleep. Let’s discover 3
tips that will help you to sleep better at night.

Establish a Bedtime Routine
Daily routines provide much needed structure and discipline in our lives. Adhering to a sleep
schedule can help to regulate your body’s clock by programming the brain to get used to a routine.
Make sure to set aside between six to eight hours for sleeping depending on your individual needs.

Consistency is the key to reinforcing your sleep cycle, so aim to go to bed and wake up at the same
time every day. Limit the difference in your sleep schedule between weekdays and weekends to no
more than an hour. Research consistently shows that irregularities in your sleep pattern can be
linked to higher risk of obesity, hypertension and developing heart disease so try not to vary bed and
wake times too much.

Work at Winding Down
In the modern world, many of use lead stressful lives. Demands at work and home can make it
difficult to relax, but there are ways to help you to get a more restful night of sleep. A warm bath can
help your body to reach a temperature that is optimal for rest. Additionally, some people find
reading a book or listening to the radio can distract an anxious mind. Our mental health is closelytied to our quality of sleep, so if you feel stressed in the evening, it can be helpful to journal your
thoughts and write down to do lists so that you can organise your life.
If possible, try to avoid any vigorous exercise in the evening, however light yoga stretches can be
beneficial by relaxing your muscles. Furthermore, blue light emitted by electronic devices such as
televisions, computers and smartphones can trick your bodily rhythm into believing it is still daytime,
so stop using these types of technology up to two hours before heading to bed. Caffeine can stay in
your blood for between 6-8 hours so avoid large amounts of tea or coffee after 4pm.

Optimise Your Bedroom for Sleep
Your bedroom can have a huge impact on your quality of sleep. Noise, external lights and
temperature are all distractions that can seriously hamper your chances of drifting off. Make sure
your bedroom is quiet by minimising external noise and reduce any unwanted brightness by
removing any artificial lights. Although during the summertime it can be more difficult to regulate
the temperature of your bedroom, studies show that temperatures of approximately 20°C are more
conducive to better quality of sleep.

Sleep experts claim there is a strong association in people’s minds between sleep and the bedroom.
Electronic gadgets, outside noise, and an uncomfortable mattress or bed can all weaken this link, so
if any of these distractions are identifiably preventing you from getting enough sleep, it is in your
best interests to do something about them. Eliminating any unnecessary gadgets and technology
from the bedroom, investing in some earplugs, and testing out a new bed or mattress can help you
to find a solution that works.

Most people experience an occasional sleepless night. Adopting habits that encourage better sleep is
all about creating a comfortable environment and keeping on top of any worries or anxieties. As
with anything health related, if you have persistent trouble sleeping, it might be time to contact your
doctor. Identifying and treating any underlying causes of insomnia can help you to drift off more
easily. Practicing self-care is all about finding time to recenter and recharge so that you can focus on
being present and mindful. For more sleeping tips, you can check out this article here.

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