Sleep plays such a vital role in your day-to-day life. Not getting enough can negatively impact your health both physically and mentally, so it makes sense to take steps to improve your night-time routine and improve the quality of your ‘Z’s.
The following tips will guide you to a better night’s sleep; you’ll wake up feeling refreshed, relaxed and ready for your day (even before you hit the coffee shop!).
1. Replace Old Bedding
It’s important to buy new bedding once in a while, not only for the health benefits, but for the satisfying feeling of lying in a bed with fresh, new sheets. It’s important to have bedding that supports your body and keeps your body at the right temperature for an ideal night’s sleep. Wool is a good choice when it comes to bedding, as it’s comfortable, warm and light. Retailers such as MiniJumbuk offer a range of products made from wool, including blankets, mattress toppers and pillows. It’s also important to have a pillow that provides gentle support; you don’t want to wake up every morning with a sore back and neck.
2. Create A Dark, Cool And Noise-Free Environment
Ideally, a bedroom should be cool, dark and noise-free. To keep your room cool, and to cut out background noise, simply use a fan. To keep your room free of light, invest in blackout blinds. Any light filtering into your room should be taken very seriously, as light affects your body’s level of melatonin. In a dark space, melatonin is secreted by your brain. This makes you feel tired, thus easing you into a good night’s sleep.
3. Avoid Caffeine
Are you someone who relies on coffee to kick-start your day? You’re certainly not alone. Unfortunately, drinking coffee every day is not a great habit.
If you really enjoy your coffee and you simply can’t live without it, drink it in the morning. It’s best to drink coffee outside or by a sunny window, as the exposure to light will make you feel more alert. Keep in mind that caffeine can have a lasting effect on your body for up to 12 hours, so avoid drinking coffee after lunch. Be kind to your body; give it time to wind down at the end of the day.
4. Calm Your Mind
Minimising feelings of stress will allow you to fall asleep faster and for longer. Calming the mind and managing thoughts can be achieved through deep breathing, muscle relaxation, and visualisation. It’s best not to engage with screens in the two hours before you go to bed. Instead, meditate or do gentle stretching. This will calm the mind, minimise stress and better the quality of your sleep.
Improve your day-to-day performance by making sleep a top priority. Yes, coffee tastes great, but it’s not as satisfying as a good night’s sleep. Making small changes to your lifestyle can make a big difference to your life in the long run. Aim for a good night’s sleep tonight, and you’ll wake up tomorrow feeling refreshed, happy and healthy. Then it’s just a matter of repeating until you have a steady routine in place.