Have you been struggling to get to sleep recently? Well, there are lots of possible reasons for what’s going on. Perhaps you’re under stress, have had a change or routine or have started taking new medication, for instance? I’ve also had to learn how to stop my children from getting out of bed at night too!
But, if it’s none of these things and you just want to try making some basic changes to see if you can improve the quality of your sleep, here are five tips to try…
- Turn off your screens
What do you do when you get home from work? Watch TV, scroll through Facebook or check out what people are up to on Instagram? Well, you may not realise it, but the blue light emitted from these various screens actually supresses the production of a hormone called melatonin – the one that regulates your sleep cycle. Less melatonin makes it harder for you to fall asleep and stay asleep, so try to limit the amount of time you’re spending on a screen… especially if you’re on screens all day at work!
If you can’t give up screens entirely, be sure to give yourself half an hour of screen-free time before bed. You could take technology out of your room or position your phone a long way away from your bed so that you can’t be tempted to check social media.
- Steer clear of caffeine
Many of us drink tea and coffee at work throughout the day, liking it not only for the taste but for the fact that it perks us up and keeps us alert. So, it’s no surprise that drinking caffeine before bed could delay sleep or even set your body clock back by an hour. To get a good night’s sleep, try to stop drinking caffeine in the afternoon so that your body has time to process it without it keeping you awake at night.
- Invest in a mattress that supports you
Sometimes the mattress we want to sleep on is just a matter of preference: firm mattresses suit those of us who like their bed to have a bit of bounce, whereas others like a soft mattress to sink into. For others, a mattress is a matter of health – if you have problems with your back or neck, you may need a particular level of support from a mattress designed for side sleepers with back pain to ensure that your body is comfortable and problems aren’t exacerbated.
However, the biggest challenge to actually sleeping on a mattress that’s right for you is that it may not be right for your partner. If you prefer a firm mattress but your partner prefers a softer one (for example), you should seriously consider zip beds. You can choose two different mattresses and zip them together so that you’re still sharing one bed, but each of you gets to sleep on a mattress that supports you in the right way.
- Use breathable bedding
Another way to increase the likelihood of getting a good night’s sleep is to use breathable bedding. Sheets that contain polyester are cheaper, but they don’t actually allow air to circulate in the way that’s best for your sleep quality. So, swap your bedding for something that’s 100% cotton or linen. These fabrics will absorb sweat throughout the night which will help your body to regulate its temperature and allow you to stay asleep without tossing and turning. And, as a bonus, cotton and linen will hold up much better than their synthetic counterparts; you can chuck cotton or linen bedding in the washing machine over and over again and find without it wearing thin or become bobbly.
- Be aware of the temperature of the room
A final but important consideration for a good night’s sleep is the temperature of your room. A room that’s too cold will leave you shivering all night, and you might even find that you wake up to pull the covers tighter. Equally, a room that is too hot will cause you to overheat and kick the covers off as you fidget around to cool down. So, turn the central heating down, or even off. It might even be a good idea to crack the window open to let in cool air, adding a thin blanket on top of your duvet if you need it to balance out the temperature. Try a few combinations and see what works for you.
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