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How to get a better night’s sleep

How to get a better night’s sleep

Sleep plays a very important roles in our lives. It affects our physical and mental health. Given our busy lifestyles, we often forego sleep in times of pressure and when we need more hours in the day. Doing this can take a massive toll on our health. I have some tried and tested tips on getting a good night sleep and I thought I would share them with you.

1. Keep a regular sleep routine. 

Having a regular sleep routine is really important to getting good sleep. Going to bed and waking up at around the same time allows your body to get used to your sleep pattern. Even though we all love a weekend sleep in, these can make it harder to get up on a Monday when your weekly routine kicks back in.

2. Limit screen time in bed 

It can be so tempting to lay in bed and go through your phone or to watch the latest on Netflix, but this can contribute to a rough night. The light on your phone, tablet or tv causes increased activity in your brain and makes it harder to go to sleep. Instead of watching tv while you’re trying to go to sleep, watch your show/ use your phone on the couch and then go to bed. I have started doing this recently and have found it is so much easier to get to sleep and to stay asleep. 

3. Avoid alcohol, nicotine, and caffeine. 

These substances can affect your health in many ways, including disturbing your sleep. We all know that caffeine is a stimulant, designed to keep us awake. Nicotine is the same. While excessive alcohol can make us quite sleepy at the time, it shortens your sleep cycle. 

4. Relax before bed 

Whether you take a nice bubble bath, or you read some of your favourite book, taking the time to unwind before bed will help you sleep. Going to bed feeling relaxed not only helps you fall asleep but can help you stay asleep for longer. If you are still feeling uptight, try playing some soft music or adding some white noise to help your body and mind relax.

5. Make sure your environment is clear and comfortable. 

Sleeping in a clutter free room can do wonders for your sleep. But the environment can make a huge difference too. I can be nearly impossible to sleep on those summer nights. For those lucky enough to have access to air conditioning, this can make a huge difference. However, sleeping in a room that is too cold can affect your sleep as well. 

Getting a good night’s sleep can do so much for your physical and mental health. If you are struggling with sleep and you feel like you have tried everything to improve it, head to your GP. They provide with some more tips to a good night’s sleep or help you find out what is causing you to have a poor sleep.


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