Are you getting a good night’s sleep? Generally, most people need between seven and nine hours of sleep every night, but many of us fail to get enough shuteye. If you are feeling a bit sleep deprived, it can be worth reviewing your sleep habits. We’ve put together some easy tips to help you rest more comfortably.
Getting Ready to Go to Bed
- Try to ensure you go to bed and get up at the same time every day, even on weekends or when you are off work.
- Avoid eating a heavy meal at night and try not to eat anything at least two hours before bedtime.
- Ensure you get enough exercise. However, don’t exercise strenuously within two hours of your bedtime.
- Avoid eating or drinking anything containing caffeine at least six hours before you go to bed.
- If you smoke, try to quit. There are numerous health reasons for quitting smoking, but you might not realise that nicotine is a stimulant, so that you will sleep better without it.
- Choose foods rich in tryptophan and calcium as these help your body produce melatonin, a hormone that helps regulate sleep.
- Eating foods containing magnesium can help you stay asleep.
- If you often need to get up to go to the toilet during the night, avoid drinking too many fluids before bedtime.
- A nightcap may seem like it helps you sleep, but it can delay deep, restful REM sleep so try to avoid it.
- Go to bed when you can feel yourself getting sleepy, rather than binging on the next episode on Netflix.
- If you are feeling stressed and it is preventing you from sleeping, try using simple breathing exercises or journalling to get your concerns out on paper before you close your eyes.
- Women tend to need more sleep than men, so if you are female, aim to get half an hour more sleep than the men in your household.
Preparing Your Bedroom for a Good Night’s Sleep
Ideally, your bedroom should be kept only for sleep and intimacy with your partner. Make sure you watch TV in a different room and don’t work in your bedroom. Avoid using all electronics at least an hour before bedtime, as the blue light can disrupt sleep or use a device with a night-time setting reducing blue light. Ensure your bedroom isn’t too hot, and the ideal temperature for sleep is around 18°C. If you have pets, keep them out of your bedroom, as they can disrupt your sleep. A white noise sound machine can be useful for anyone who has trouble relaxing and falling asleep.
Has it been a while since you bought a new mattress? It could be time to replace it. Most people need to replace their mattresses every 5 to 10 years. Also, check the condition of your pillows as these do need to be replaced regularly. Use hypoallergenic mattress and pillow covers to prevent a buildup of dust mites and wash them regularly.
Finally, if snoring is a problem for you or your sleeping partner or you feel excessively tired during the daytime, see your GP. It could be due to sleep apnoea, a sleep disorder that is often easily treatable with a custom-made night guard that we can supply and fit.