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If you’re having trouble sleeping, leaving you grumpy and grouchy in the morning, here are some tips to help you get more sleep naturally.
- Keep the same going to bed and getting up routine during the week and at weekends. This will aid your body clock and make it easier for you to fall and remain asleep each night.
- Try doing some calm activities before going to bed. Avoid bright lights which increase alertness or anxiety, making it much harder to get to sleep.
- If you often have trouble sleeping, although tempting, try not to have afternoon naps if you can avoid it and you may find it easier to fall asleep at bedtime.
- Get enough daily exercise, even a little bit of light exercise is better than none at all.
- Take a look at the bedroom itself. If you need to rethink the layout or add some elements to improve sleeping conditions, then do it. Ideally, your bedroom should be cool, noise-free and as dark as possible. You might consider hanging black-out blinds or curtains, using an eye mask, ear plugs or a machine that provides soothing background ‘white noise’ for example.
- Ensure that your mattress and pillow are supportive and give comfort. You might not realise that your mattress is no longer providing adequate support, especially if it’s more than a decade old.
- Keep your bedroom clutter-free and clean. A messy room has a detrimental effect on our mood, increasing anxiety that could also be affecting your sleep routine. If you struggle with limited space or an awkward shaped room, consider the benefits of fitted wardrobes. For Bespoke Fitted wardrobes, visit https://lamco-design.co.uk/fitted-wardrobes/
- Make use of bright light to help regulate your circadian rhythm or body clock. Whilst you should not expose yourself to bright light at night, you should allow it in the morning and get plenty of natural sunlight throughout the day.
- Try to avoid drinking alcohol, smoking and eating large quantities in the evening just before going to bed. These things can interfere with sleep. Eating a large meal or spicy foods before bed can cause digestive issues and make it tough to stay asleep. If you are still hungry, try a snack about an hour before going to bed but large quantities should be consumed a good 2-3 hours before bedtime.
- Dedicate some time to unwind. Our bodies need time to relax into sleep mode, so it’s a good idea to spend that hour before bedtime doing something pleasant and calming, like reading. Many people today are guilty of using electronic devices in bed, however, the blue light emitting from such devices activates the brain, making you feel more alert. If you have difficulty sleeping, you should consider leaving devices in another room before going to bed.
- When you are finding it hard to fall asleep, don’t lie there and get anxious, get up and go into another room to do something calming until you feel tired again. Don’t fire up the work laptop or watch TV as this will wake you up further.