Improve Your Sleep with Healthy Sleep Habits
Most of us could do with more sleep and better quality sleep. Our modern lives are hectic, busy, and stressful which negatively impacts our sleep and after not sleeping well we struggle to deal with out daily challenges which then makes our sleep worse again… it’s a vicious circle!
To be able to improve your sleep, you need to tackle several areas of your lifestyle, your home, and your routine to incorporate healthy sleep habits. Don’t worry, most of these things are quite small changes but they will have a big impact on your sleep.
Let’s have a look at some ways that you can improve your sleep with healthy sleep habits.
- Optimise Your Bedroom for Sleep
Your bedroom is a room that should be dedicated to sleeping and therefore you should optimise it for that purpose. Your bed itself is of course very important – ensure that you have comfortable and supportive pillows, a duvet that is the right TOG weight for the season, soft bedding, and a good mattress. Browse Simba’s EU queen mattresses to find the right mattress for you if you’re looking to buy a new one.
The bed is probably the most important aspect but there are other things in your bedroom that make a big difference to how well you sleep too. We sleep better in dark rooms so blackout blinds or blackout curtains are a great way to set up your bedroom for a good night’s sleep. A clutter-free and clean environment also helps us relax at bedtime, so do keep your bedroom clean and tidy. Don’t be tempted to use screens in your bedroom – leave the TV in the living room and put any other devices (phones and iPads etc) on charge overnight somewhere else instead of on your bedside table. If you can, use a classic alarm clock instead to keep your phone away from you overnight. Keep your bedroom cool and quiet too as this helps us sleep better as well.
- Create a Calming Bedtime Routine
We all know that children benefit from having a good bedtime routine and this is true for us adults too. It’s not quite the same as the bath, book, bed routine that children enjoy but not too different either.
A bedtime routine will help your brain know that it’s time to get ready for bed and preparing your mind and body gradually should help you sleep better. As part of your winding down routine, try putting away electronics and read a book or listen to music instead, take a warm bath or a warm shower (this relaxes your body and also helps it cool down which is ideal before bed), and perhaps do some some stretches, meditation, or journaling to help your brain and body to relax before bed. Try to keep your bedtime and waking up time consistent too.
- Watch What You Drink Before Bed
It’s a good idea to hydrate before you go to bed to ensure that your sleep is not disturbed by feelings of thirst. On the other hand, don’t drink so much that you’ll need a wee through the night either. Balance is key.
So, what is a good drink to have before bed? Avoid caffeinated beverages such as coffee, cola drinks, green and black tea and also stay clear from alcohol close to bedtime. Naturally, caffeine will keep us awake and, though having a few alcoholic beverages generally helps us fall asleep better, alcohol induces poor and disturbed sleep quality which makes us more tired the next day.
Instead choose water, coconut water, milk, almond milk or caffeine free herbal tea like Chamomile tea or other blends of herbal tea designed to encourage a good night’s sleep. Sip your drink whilst enjoying your relaxing bedtime routine and always empty your bladder as the final step before hopping into your bed.