Tips for a Better Night Sleep
The number of people experiencing some sort of insomnia is on the rise, and nothing can affect your health or work ethic more than not getting enough sleep. Here are some tips for helping you get a better night sleep.
You may think that scrolling through Facebook quickly before you go to bed won’t do any harm, but in reality, the soft blue glow from your phone, tablet or laptop screen may be affecting your sleep. Because our brain associates blue with being awake – due to the daytime sky – the screens trick it into thinking it’s time to be awake.
Watch Out for ‘Hidden Caffeine’
Having coffee in the morning is fine, but it is advised that to have a good night sleep you don’t drink anything heavily caffeinated after 12 noon. Even small amounts of caffeine in products such as chocolate can negatively impact your sleep later on.
Getting regular exercise can help you sleep better – as long as you as you don’t exercise too close to bedtime. After exercising you can get a burst of energy which may make it difficult to sleep. Make sure any vigorous exercise is completed about 3-4 hours before you need to be asleep.
Don’t eat heavy food or large meals too late at night as they overload the digestive system, which can affect how well you sleep. If you’re going to eat before bed, try and have a light snack such as cereal with milk or crackers and cheese.
Lower the Lights
Sitting in bright lighting will keep you more awake and alert. If you dim the lights or put on a side light instead of the main one this will help you wind down and get relaxed for going to sleep. It is suggested that you dim the lights 2-3 hours before you’re going to sleep. Lowering the lights makes the brain create a hormone called melatonin, which brings on sleep.
Keep Background Noise to a Minimum
Noise such as; a dripping tap, nearby traffic, or a loud barking dog can all have a negative impact on your sleep. It is recommended to use a fan, air conditioner, or white noise app to cancel out the other noises. Similarly, if you don’t want any noise at all you can try earplugs.
Set Your Body Clock
If you’ve just started a new routine or have somehow messed up your usual one and are feeling tired and sluggish, the best thing to do is help reset your body clock. This can be done by going to sleep and waking up at the same time for at least a couple of weeks – and yes this includes weekends – in time your body clock should naturally get used to your routine and you will end up being less tired.
Say No to Tobacco
Nicotine is a stimulant and can prevent you from falling asleep. Try not smoking before bed – or better yet try and kick the habit. This may be difficult at first but will help you feel a lot better in the long run.