1. Invest in a quality mattressWhen you consider that so much of our lives are spent in bed, the importance of a quality mattress is obvious. Investment in a comfortable, supportive mattress is always worthwhile, but don’t make such an important decision alone. Talk to a mattress expert, such as the professionals at Sleepy’s, to understand the options available and to find the type of mattress that best suits you – both now and in the future.
2. Develop and stick to a sleep scheduleThere is benefit in going to bed at the same time each day – even during holidays, the weekend or if you have a day off from work. When your body has a consistent sleeping and waking cycle, you will enjoy better quality sleep. If it takes you longer than 15 minutes to fall asleep, it is wise to do something relaxing, like gentle stretches or reading a book, before heading to bed.
3. Be aware of the food and drink you consumeGoing to bed feeling hungry or overly full may cause you to feel uncomfortable and prevent you from sleeping well at night. Notice what you drink before going to bed; excess fluid consumption can lead to disruptive and annoying trips to the toilet when you should be sleeping.
Try to restrict your consumption of caffeine, alcohol and nicotine before bed too. These stimulants can take hours to wear off and have a detrimental impact on your sleep. And don’t be fooled by alcohol. While it can make you feel drowsy, it can be disruptive to your sleep later on in the night.
4. Follow a bedtime routineYour body can be trained to know it’s time to wind down if you commit to doing the same things each night. Relaxing activities can include a warm bath or shower, reading, enjoying soft, tranquil music, and sitting in a room with dimmed lights. By relaxing your body before you sleep, you’ll be able to fall asleep much easier.
Your bedtime ritual should not include watching television or using other electronic devices, including smartphones and computers. There is evidence to show that screen time before sleeping can negatively interfere with your sleep.
5. Make sure the environment is rightTo give yourself the best possible chance of a great night’s sleep, make sure your room is perfect for sleeping. Your bedroom should be dark, cool and quiet. Block-out blinds or curtains in particular can make a huge difference to your sleeping environment. You may also like to consider the use of fans or other devices to enhance your sleeping experience.
Good quality sleep is imperative to human health and wellbeing. Fortunately, there are simple, effective things you can do to improve your sleep, so you feel well-rested, refreshed and energised each day.