Do you struggle to get a solid night’s sleep on a regular basis? So much so that is starting to have an effect on your mental or physical health? Perhaps you feel sluggish, have noticed weight gain, or feel unmotivated or unproductive as you go about your daily tasks?
You may not know this, but getting at least 7-9 hours of undisturbed sleep every single night is actually an extremely important part of our day to day lives and is imperative to ensuring that we stay as healthy as we possibly can.
Getting this key amount of quality sleep will help to keep you and your body healthier, happier and in all round better shape. There are many different steps you can take to ensure that you have a healthy relationship with sleep.
And luckily for you, we have compiled a list of 10 of the best ways to be certain you are getting the amount of quality sleep your body so greatly craves and deserves. Check it out below:
How To Use Our Tips
Getting a good night’s sleep every night is something that many of us really struggle with on a regular basis, and this amount of sleep loss has been proven to affect our wellbeing in many, many ways. In fact, a regular lack of sleep can actually cause a whole lot of issues that can be detrimental to our health including obesity, diabetes and irritability.
And, it can even lead to severe mental health issues including the likes of depression and anxiety. By, utilizing our 10 amazing tips you can prevent or prohibit such problems from occurring, or lessen their effects if perhaps you are already suffering. Making use of the tips every single day can gradually start to improve your quality of sleep and life in a great way.
It will be super important for you to save this article, or keep coming back to refer to it on a regular basis, so that you can add one or two of the ten incredible tips to your routine every single week. Don’t try to jump in head first and start using all 10 tips right away.
This could lead you to feeling overwhelmed with the change in routine, and could make you more likely to give up without really giving it a shot. Start by utilizing one or two for around a week, and then add another one to two the following week. And so on and so on until you feel like you can begin to handle more.
Eventually incorporating these tips into your life won’t feel like work, and will instead become a natural part of your routine. The more tips you can take on board and add into your daily routine, the more likely you will find yourself sleeping better. If you improve your sleep, you will really start to notice how much better you feel on a day to day basis.
Our Top 10 Tips for Healthy Sleeping
1.Routine is Key
Let’s face it, it’s just too easy to keep binge-watching the last few episodes of your favourite show on Netflix. Even when it is already 2 am and you need to commute to work or university for a long day the next morning! Sometimes these guilty pleasures just make it too hard to maintain good quality of sleep throughout a busy work or study week.
Sticking to a regular routine is absolutely imperative to your quality of sleep. Even if your cravings take an upper hand at times, you still need to teach your body how to wind down at a certain time every night.
Once you spend a couple of weeks with a stable routine, your body has a chance to adapt to the new “schedule” and you will feel sleepy naturally at a certain time, every day. Try showering and getting ready for bed at the same time every single night.
Having a stable routine throughout the week helps your body clock to programme itself to understand when it is time to go to sleep, and also helps your body to stay asleep throughout the night.
After a long day at work, school or whatever it is that keeps you busy on a day to day basis, the last thing many of us feel like doing is dragging ourselves to the gym or out to exercise in the evenings.
The same goes for early mornings, when we all know we would much rather spend that extra 30 or so minutes in bed, catching up on sleep. Our minds often tell us that we’re too hungry, too tired, or simply do not have the time to exercise that day, and so we don’t do it.
However, exercise is absolutely one of the most important aspects of our lives as it really helps us to maintain a healthy body, as well as assists with better quality of sleep at night. An easy way to incorporate exercise into our routines is to just add it in slowly and gradually.
Start with half an hour of exercise 3-4 times a week. Even if it is a dog walk or a jog around your neighborhood, anything is better than nothing. Then slowly increase your exercise intensity or amount of time, until working out just becomes part of your life, rather than a forced part of your life.
Once you get into a solid routine of working out 3-4 per week, you might find it that you start to enjoy it, motivation will come naturally and it won’t feel like such a chore. You don’t have to hate it either. If you hate running, then try cycling. If you hate cycling then try a gym class. There is bound to be something that you can enjoy at least to an extent!
Adding exercise to your life will help you to sleep much better on a regular basis because your body is more fatigued and needs this quality time to rejuvenate. It will keep both your mental and physical wellbeing in check too.
3.Sleep on a Suitable Mattress & Pillow
You may not even realise that eliminating your sleeping struggle could be as simple as changing your mattress and pillow. If you are sleeping on a mattress or pillow that is not suitable for your sleeping style and or weight, then you could be lowering your quality of sleep without even realising it.
Purchasing a mattress and/or pillow that provides you with adequate support, spinal alignment, comfort and breathability is important to getting the sleep you deserve, and will help to rid your body of sleep related aches and pains, pressure points, snoring and even headaches.
If you find yourself waking up feeling uncomfortable or are tossing and turning throughout the nightthen this probably applies to you.
Reviewing your mattress and pillow will mean replacing it with a proper supportive one. This will allow you to fall asleep faster, stay asleep longer, and feel better with your sleep every night.
4.Utilise Light Correctly
In the summer we often go to bed later and wake up earlier because the natural sunlight seeps into our rooms and wakens our senses. In the winter, you are more inclined to get into bed earlier and find it a struggle to wake up on time because it is darker outside.
A good way to overcome feeling sluggish in the morning, especially in the winter, is to expose yourself to natural light as soon as you wake up. So when you do roll out of bed and are ready to start your day, open the curtains and eat your breakfast or drink your coffee next to the window, or even outside if you can.
It might make you feel less tired and more ready to get on with your day. The other way to utilize light correctly is to avoid bright screens including phones, TVs and laptops in the hour before sleep.
Avoiding bright lights before bed will help your body to wind down naturally and feel more tired, making you get a better nights sleep. And exposing yourself to natural light in the morning will make you feel more awake and prepared for the day ahead.
5.Eat Dinner Earlier
I know what it’s like, when you’ve just got home after a long day of tiring activities, and all you want to do is sit down on the sofa, put the TV on and your feet up and just give yourself a little bit of chill time before having to get up again and make dinner for the evening.
But delaying making dinner and eating late into the evening can actually impact the quality of sleep you get at night. Why? Because by the time you go to bed, your body is still very active digesting the food you’ve just consumed.
A good way to ensure you are able to eat at a reasonable time (preferably by 7pm latest) is to not give yourself a chance to ‘chill’ before making your food. Come in from whatever you have been doing and make it right away.
You can then relax for longer afterwards and give yourself a chance to wind down. Another good way to eat earlier is to plan (or even prep) your meals. Planning ahead means you are one step of ahead of having to think about what you are going to make and what ingredients you need.
Eating dinner earlier will help you get into a routine and can also allow your body to relax after it has digested your food. You will then naturally start to wind down and get tired. When you do eventually get into bed for the night your body will have finished its job and you have a better chance of falling asleep quicker and for for longer.
6.Avoid Alcohol at Nighttime
Another thing many of us like to do in the evenings after a tiring day is to sit down with an ice cold beer or a chilled glass of wine. Sometimes there’s nothing better to help your relax. But, consuming alcohol in any quantity is likely to impact the way you sleep that night.
Even just one or two glasses of alcohol can disturb your sleeping pattern (even if you do not notice it) which can lead you to feeling lethargic or weary the next day. Instead, opt for something more plain like water or juice if you are thirsty, or try a cup of decaffeinated tea to help you relax.
What’s more, is that lessening your alcohol intake can also have a positive impact on your weight, your overall health. It might just be what you need to help you stay in a deeper and more meaningful sleep for longer each night.
7.Have a Bedtime Ritual
We are all guilty of staying up too late watching TV, or sitting on our phones scrolling when we should be sleeping. And when we aren’t set in a routine, it can be really easy to go to bed at 10pm one night, and 1am the next. This is obviously not good for our sleeping pattern.
As with having a routine set, as we mentioned earlier, having a bedtime ritual is important to. Perhaps it’s meditating for 10 minutes before hitting the pillow, or maybe you’d prefer to read a book in bed for 30 minutes.
Whatever it is, make sure its soothing, relaxing and non-strenuous so that your body can relax along with your mind. Practicing a bedtime ritual will allow your body to unwind, relax and fall into a deeper sleep in a faster manner.
When we are so busy in our day to day lives, we can often find that our living space can become messy, cluttered and can turn into a non-relaxing environment.
Solving this issue is as simple as taking 10 minutes a day to ensure clothes are put away, surfaces and the floor is clear of any ‘stuff’. If you stick to doing this for just as little as 10 minutes every single day, then it won’t seem like a big or time consuming task that gets put off for days on end.
Keeping your bedroom clutter free is super important because it will allow your mind to relax more easily, which means you will be able to get to sleep quicker and stay asleep longer.
9.Only Use Bed for Sleeping
We can all be guilty of bringing our laptops, extra work, or phones to bed to do some of our daily tasks in a more comfortable environment. However, this is a very bad idea and one that we should try to avoid at all costs!
If you start to associate things other than sleep with your bed, then you will automatically find it harder to fall asleep. You can avoid this issue by completely omitting other activities from happening in your bedroom.
The only activity you should have in your bed is sleep (or sex) and keeping to this will ensure that when it comes time for bed, your body knows that it’s finally time to sleep.
10.Wake Up At the Same Time
On our days where we don’t have work, school or other responsibilities, it can seem overwhelmingly tempting to want to sleep in until much later in the day. When we have to get up for things, we often feel tired when it is early, so we count down until when we can have that extra bit of morning sleep.
But this won’t help your struggle with sleep.Instead of wanting for a lie in, you need to always get up at the same time every morning, whether you have a day off or even if you are on vacation.
The difference here is that instead of rushing to get ready for a busy day, you can gradually wake yourself up with a relaxing cup of tea or a slow and steady breakfast before you start your day.
Keeping consistent with your wake up time can help your body clock to set, which in turn, will help you sleep at night when you need to.
In conclusion, if you struggle with feeling lethargic, unmotivated, unhealthy or if you have noticed weight gain, illness, pain, or any type of mental health issue, then you might gain significant benefits from taking on our 10 top tips for healthy sleeping.
If you start adding some of our tips gradually, you could quickly be amazed at the difference made to your daily life and your mental and physical health.
We really hope that you will feel more spring in your step, a happier and clearer mind and more energy when completing daily tasks very soon. Good luck and happy sleeping!