Getting a good night’s sleep is essential for wellbeing and general health, and it’s recommended that adults should get between 7 and 9 hours of sleep every night to maintain optimum health and energy levels.
But what do you do when suddenly sleep is no longer a reachable goal?
If you’re struggling to sleep at night, here are four tips to help you get back to snoozing splendidly.
- Have A Hot Drink Before Bed
Studies have shown that consuming a hot drink before bed helps with sleep, but experts recommend that you avoid caffeine or alcohol in the hours leading up to sleep. While caffeine increases heart rate and prevents relaxation, alcohol can cause dehydration and disturbed sleep.
However, leaning into drinks like Horlicks or herbal tea before bed can help you get a good night’s rest. Consuming drinks containing valerian root, chamomile or lavender can help you enter a more relaxed state of mind and are proven to provoke more restful sleep.
Alternatively, you can always opt for a decaffeinated tea if you’re not a fan of the herbal variety.
- Invest In A New Bed
If you’re struggling to sleep, you may have a bed that is unsuited to your posture or comfort needs.
Investing in a quality mattress is one of the essential ways to get a better night’s sleep. Discover the comfort and support of this mattress to enhance your sleep experience.
Each person is suited for a different kind of mattress, depending on historic back injuries, height, weight and sleeping position.
The average mattress should be replaced every 6-8 years, so visiting sleep specialists like Archers Sleepcentre can ensure you find the right mattress for you.
You may also want to make sure you have the right tog on your duvet for the current climate; you may want a lighter one in the summer with breathable cotton sheets, whereas you may opt for a heavier tog in the winter, with cosy fleece sheets instead.
- Get Some Blackout Blinds
Every year in the UK, the days become longer and mornings and evenings become lighter in the summer, and the days become shorter and darker in the winter months.
Naturally, your circadian rhythm also adjusts according to the seasons, and you’re more likely to sleep for longer in the winter due to the shorter days. In the summer, early sunrises can wake you before you’re ready, so investing in blackout blinds for your bedroom can help you sleep until you’re fully rested.
You may even want to double up and install a blackout blind with curtains as an extra measure to combat the early morning light!
- Go to Bed When You’re Tired
It may sound obvious, but not many of us are good at sleeping when we get tired!
Take some time to wind down for a few hours each evening, and avoid screen time if you can. You could also try some meditation from apps like Calm, which promotes restful sleep and decreasing resting heart rate.
Alternatively, you could try listening to audiobooks or podcasts with soothing content, or a playlist filled with tranquil classical music.
Do you have any tips for getting a better night’s sleep? Leave your answer in the comments below!
