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If you struggle to get the recommended eight hours of sleep a night, you are not alone. With the uncertainty of the last two years and the constant demands of modern life-switching off has become increasingly difficult. The good news is there are things you can do to unwind, improve your sleep, and boost your wellbeing. It all starts with awareness, which is where this article can help. Here we lay down five essentials for a good night’s sleep.
Get things comfortable
Want to know the difference between looking forward to bedtime and putting it off? A deliciously comfortable bed. If your mattress is not up to scratch, it’s time for an upgrade. There is no need to replace your mattress entirely, just get yourself the best mattress topper! Not only is this budget-friendly, the right topper also adds a layer of luxury and support to your mattress that will transform your sleep and have you counting down the hours till you can dive in.
Nurture a bedtime routine
Many of us go from work or scrolling our devices to bed without allowing ourselves the proper time to unwind and relax. This leaves us blinking at the ceiling with thoughts whirling around our heads till the early hours. To improve your sleep, it’s time to develop a healthy bedtime routine. That can look very different for all of us though sleep experts recommend a warm bath and avoiding blue light for a good two hours before you hit the hay. Turn off those notifications and relax.
Food for thought
What and when you eat can also affect your sleep. If you can’t resist the biscuit jar before bed, it could be time to change your snacks. Too much sugar before bed can interfere with the signals your body and mind need to rest. Caffeine is also a no-no, anything that stimulates the nervous system will get in the way of sleep. Try bananas, almonds, or a little yogurt that contain vitamins and minerals that are far more bedtime friendly.
Keep your bedroom cool
Tossing and turning from overheating is one of the most common culprits for sleep prevention. While it’s nice to be snug, it’s all about balance. Experts recommend setting your thermostat at around 18 degrees for optimal sleep. Finally, a chilipad cooling mattress pad can track and regulate your sleep temperature in real-time. Also, look at your bedding, cooling fabrics like bamboo are temperature intuitive which can prevent overheating and keep bedtime fresh. Plus, treating yourself to smooth, silky bedding is always a good idea.
Shut out the light
You want your bedroom to be nice and dark when you tuck in, this will help promote the production of melatonin and regulate your sleep-wake cycle. If you find your curtains or blinds still letting a little light in, invest in an eye mask or a set of total blackout cassette blinds to keep the light out. This travel-friendly napping essential is also perfect for cheeky afternoon naps or when you go to bed earlier on summer nights. Shop around and find a fabric that is soft and gentle to help you drift off naturally.
Sleep Meditations
Overthinking is something that is hard to escape in today’s world and can make falling asleep feel impossible. If you find your mind is racing when you get into bed it could be time to dip your toes into the relaxing world of sleep meditations. There are a variety of apps and YouTube videos that offer gentle, guided sleep meditations that are celebrated by millions for their ability to help unwind your mind and prepare you for rest.
Get a sleep journal
Planning the next day and worrying about meetings is another reason many of us cannot get to sleep. This is where a sleep journal can help. Try keeping a notebook by your bed and jotting down any plans or concerns about the next day before you shut your eyes. Getting the thoughts out of your head and onto paper will clear your mind and bring you back to the present. Which is tucked up on your lovely, warm bed ready for a good night’s sleep.
We all go through times when we find it hard to sleep, though the more you focus on prioritizing rest the better you will feel. Whether it’s a new mattress topper or a warm bath before bed, find the things that work for you. It can be hard to find the balance between work and rest in today’s fast-paced world, though you owe it to yourself to slow down and find your sweet spot.