Better sleep is something that all of us can benefit from. Not getting enough sleep impacts pretty much everything we do, from how able we are to concentrate to the choices we make around food. If you don’t feel like you’re currently getting enough sleep – or the sleep you’re getting is low quality – then here are some simple tips to help you get better rest.
1. Create a Routine for Better Sleep.
One of the major problems for many of us when it comes to better sleep is that we don’t give ourselves the chance to experience it because of the things that we do around bedtime. In simple terms this looks like having a regular bedtime – going to bed at the same time every night and getting up at the same time every morning. If you find that you’re turning your light off at very irregular times, sleeping late on the weekends and then struggling to get up on a Monday morning, better sleep hygiene starts with a positive sleep routine. Doing this means that you’re being consistent about rest, which will help to get your body into the habit of when to expect it.
2. Review how you’re Using your Phone
The screen time that we have during the day can have a big impact on how we sleep at night. That’s especially so when it comes to what you’re doing with your phone just before you go to sleep and when you wake up in the morning. If you’re still on your phone until the moment that you close your eyes then you’re much less likely to get a good night’s sleep. So, instead, try to put your phone away 30 to 60 minutes before you go to bed and give yourself at least 30 minutes when you wake up in the morning before you pick it up again. Doing this gives your body time to relax away from the light and engagement of the screen so that you’re actually ready for rest when it comes. And if you don’t pick up your phone first thing in the morning then you avoid creating a habit that will see you reaching for it frequently throughout the day.
3. Make sure your Coffee isn’t Keeping you Up
Better sleep can sometimes be as simple as cutting down your caffeine – or consuming it at a different time of the day. What most people don’t realise is that caffeine actually stays in your system for up to five and a half hours. That means that, for many of us, it’s still in our bodies when we are trying to go to sleep at night. The very best advice around caffeine when it comes to better sleep is not to consume it after midday. That includes coffee, tea, energy drinks and any soft drinks that also contain caffeine.
Simple yet Effective
Having a great rest is integral to our overall well-being, affecting everything from our concentration to our food choices. By following these 3 tips for better sleep, individuals can make simple yet effective changes that may lead to a noticeable improvement in their sleep quality and overall daily functioning.