We’re all familiar with the feeling of waking up from a deep and restful sleep. But for too many of us, this feeling is few and far between.
So what can you do to ensure you’re getting a quality night’s sleep? Here are 10 simple ways to improve the quality of your sleep.
Bright lighting, and in particular the “blue light” from electronic devices such as smart phones and tablets, can make it more difficult to fall asleep. Try turning off all electronic devices and dimming the lights an hour before bed time to help prepare your mind for sleep.
Having a regular bedtime and wake up time let’s the body get in to a routine and know when it’s time to unwind and wake up. Figure out a schedule that suits you and stick to it every day.
Regular exercise is a great way to reduce anxiety and improve your quality of sleep.
A nice warm shower before bed can help you to relax, whilst the rise and fall in body temperature can help encourage sleepiness.
Keep the bedroom for relaxing activities such as sleep and sex. Leave the laptop and your work emails in the office where they belong!
Listening to soothing music is an easy way to let go of the day’s stress and relax your mind to fall asleep faster.
Whilst cuddling fluffy in bed might seem relaxing, having pets on your bed can lead to a disturbed nights sleep. Pets should be kept in a separate room for your best chance of a undisturbed sleep.
Taking magnesium supplements before bed or eating foods rich in magnesium can help relax your muscles and transition your body into a restful state.
Writing in a journal is a great way to let of anything stressful that’s happened throughout the day and clear your mind before sleep. Try writing a short recap of your day an hour before bedtime to let go of any lingering stress that may have built up throughout the day.
This herbal drink is free of caffeine and warm liquids before bed may help you to relax and fall asleep easier.