Do you often feel tired and run-down? Are you struggling to get a good night’s sleep? If so, you’re not alone. Millions of people the world over are suffering from sleep deprivation. In this blog post, we will discuss 11 tips that will help you get a better night’s sleep and feel more refreshed the next day—from using comfortable bedding to practising deep breathing.
Table of Contents
Use Comfortable Bedding
A great tip for getting a good night’s sleep is to make sure you have comfortable bedding. We’re talking breathable sheets and cotton blankets in Australia as well as a supportive mattress and pillows that are soft yet firm. By creating a cosy and inviting space to sleep, you’ll be more likely to fall asleep quickly and stay asleep throughout the night.
Avoid Caffeine
One of the main culprits that can affect your sleep is caffeine. If you’re trying to sleep better, it’s important to avoid consuming caffeine late in the day. Caffeine can stay in your system for up to six hours, so if you’re trying to sleep at midnight, drinking coffee at 6 PM is not going to help!
Create a Bedtime Routine
Another way to improve your sleep is by creating a bedtime routine and sticking with it. For example, your personal routine may involve taking a warm, relaxing bath or reading a book. Having a set routine will signal to your body that it’s time to wind down and go to sleep.
Keep a Sleep Diary
If you’re having trouble sleeping, it can be helpful to keep a sleep diary. This will help you identify patterns and figure out what’s causing your sleepless nights. For example, you may realise that you sleep better on nights when you eat dinner earlier.
Avoid Alcohol
While it may seem like alcohol can help you sleep, it actually does the opposite. Alcohol is a depressant and can disrupt your sleep cycle. So if you’re trying to get a good night’s rest, avoid drinking alcohol before bed.
Get Up and Move Around
If you find yourself lying in bed awake, it’s okay to get up and move around for a bit. But try to avoid doing any strenuous activity, as this can actually make it harder to fall asleep. Instead, do some light stretching or take a walk around the block.
Keep a Cool Room
Your body temperature naturally drops when you sleep, so it’s important to keep your bedroom cool. A cool room will help you fall asleep and stay that way throughout the night.
Limit Screen Time Before Bed
Another way to prepare for sleep is by limiting your screen time before bed. That’s because the blue light the screen emits can disrupt your natural sleep cycle. So instead of scrolling through social media in bed, try reading a book or taking a relaxing bath.
Listen to Relaxing Music
If you find yourself tossing and turning at night, try listening to some relaxing music. This can help you drift off to sleep. Make sure to choose music that is calm and soothing, without any lyrics that could keep you awake.
Try Herbal Tea
Drinking herbal tea before bed can also be helpful in getting a good night’s sleep. Chamomile and lavender tea are especially effective in promoting relaxation.
Practise Deep Breathing
Deep breathing is a simple yet effective way to relax your body and mind before bed. To do this, simply inhale deeply through your nose and exhale slowly through your mouth. Repeat this for a few minutes and you should start to feel more relaxed.