Tired of counting sheep? There are far more effective ways of getting the rest you need. Sleep better tonight and feel your best in the morning with these tips.
- Cool off
A bedroom that’s too hot or too cold can interfere with your sleep. For the best quality sleep, your bedroom should be slightly cool (around 18°C).
- Tone it down
A dark bedroom is essential for a good night’s rest. Sleep in as close to complete darkness as possible. Get heavy curtains in blackout shades. If this doesn’t help, try an eye mask to block out filters of light.
- Make your bedroom a haven
Sleep is as much a mental process as it is a physical one. Limit your bedroom to sleep only. This means no watching TV in bed or snacking at odd hours while marathoning a series. This will strengthen your mental association between your bedroom and sleep.
- Eat to snooze
Have a handful of almonds, or a cup of warm milk before you close your eyes. These foods contain tryptophan, an amino acid that helps the body produce melatonin; the sleep hormone.
- Light and easy does it
Big meals take a lot of work to digest and may keep you up at night. Try to eat supper at least three hours before you go to bed. Stay away from heavy, rich foods, and spicy and acidic foods which could cause heartburn and stomach troubles. Take a quick walk after supper to make sure your food is well digested.
- Lay off the liquids
Lots of water, juice and tea before bed spells disaster. All you’re doing is setting yourself up for endless trips to the bathroom. Avoid liquids at least two hours before you go to sleep.
- Exercise on time
Do you go to the gym at night? If so, you could be sabotaging your sleep. Exercising three or four hours before you head off to bed can wreck your sleep by raising your body temperature, spiking your adrenalin levels, heart rate and brain activity. Pump iron first thing in the morning instead.
- Dress the part
What you sleep in can affect how well you sleep. Wear soft, loose-fitting pajamas made from breathable materials like cotton. Avoid anything too tight, lacy or strappy. Pick comfort over cuteness, any day.
- Slip on socks
Are cold feet making it difficult for you to nod off? Pull on a pair of socks before you slip under the sheets. You should fall asleep in no time.
- Read a book
Reading can work away tension and stress in your body. The less stressed you are, the more peacefully you’ll sleep. So, grab a book – it doesn’t matter if it’s your favourite or something completely boring – and immerse yourself in another world.
- Ban furry friends
Say no to pets wanting to sleep on your bed. Every little purr or tail wag is likely to disrupt your sleep, no matter how much you two enjoy cuddling. Plus, the animal dander can trigger reactions if you have allergies, and disturb your sleep further.
- Let lavender soothe you
The scent of lavender has noted benefits for sleep: it can decrease your heart rate and blood pressure, helping you to relax and fall asleep with ease. Keep a small bottle of lavender oil at your bedside and take a whiff before drifting off. You can also dab a droplet or two on your pillow.