Sleepless nights can leave you feeling lethargic and irritable. If you have trouble sleeping, and you’re desperately searching for solutions, look no further. Here are some top tips to make sleepless nights a thing of the past.
Rethink your routine
You’re probably aware that your body has an internal clock, especially if you travel a lot. When it comes to sleeping patterns, your body gets used to periods of rest and activity. If you don’t have a set regime, this can make getting to sleep difficult. Try to avoid crawling into bed in the early hours or sleeping until the afternoon at the weekend. Get into a routine of going to sleep at a similar time each night and waking up at the same time. If course, you can enjoy an hour extra in bed on your day off, but try not to stray too far from your regime. Ideally, you should aim to get between seven and eight hours of sleep per night.
Before you go to bed, give yourself time to chill out and relax. If you’ve had a long day at the office or you’ve been to a meeting in the evening, take time out to unwind before you head to bed. If you hit the hay with your mind racing, you’re likely to find it hard to switch off.
If you’re used to having a hot drink before bed, try and switch to decaffeinated versions. Caffeine is a stimulant. It’s also wise to avoid smoking, eating a heavy meal and drinking alcohol late at night. And it probably won’t come as any surprise that having a healthy and nutritious diet will positively impact your sleep.
Invest in a comfortable mattress
If you’re constantly tossing and turning because you can’t get comfortable, it may be time to think about replacing your mattress. While you sleep, your mattress should provide support for your spine. A poor quality mattress could increase your risk of back and neck pain, as well as making it difficult to get cozy. For ideas, check out companies like Comfortaire or BeddingInn.com.
If you’ve had your pillows for a long time, it may also be worth investing in some new ones. Ideally, you should replace pillows every 18-24 months.
Wear your body out
There’s nothing worse than lying in bed wide awake in the early hours knowing that you’ve got a tough day at work ahead. Exercise is one of the most effective remedies for sleep problems. It not only tires your body out. It also releases tension and clears your mind. Working out is proven to reduce stress and anxiety and it can also help you to focus. It’s best to exercise in the morning or afternoon. If you head to the gym at night, you may find it more difficult to get to sleep. This is because exercising stimulates your body and lifts your mood.
Nothing sets you up for a the day like a good night’s sleep. If you miss out on quality sleep on a regular basis, this can have damaging effects on your mental and physical health. Take these tips on board and hopefully, you’ll notice a positive difference. If you’re still not sleeping, seek advice from your doctor.