Tips for a good night's sleep - learn how to sleep better

One in five of us sleeps poorly. One in ten experiences problems concentrating, forgetfulness or feel gloomy as a result. Besides impacting your day-to-day life, chronic sleep deprivation or poor sleep also leads to all kinds of complaints, such as tiredness, depression, being overweight and increased risk of cardiovascular disease and cancer. That’s a lot of bad news… enough to keep you awake at night, even.

Trouble sleeping is extremely frustrating. The number of people relying on sleeping pills is on the rise. Unsurprisingly. When you’re tired, you want to sleep. But what many people do not realise is that the sleeping pills diminish the quality of sleep and disrupt sleep hormone function. Which results in – you guessed it – sleeping problems

Rather than treating the symptoms, it’s better to address the cause and try and restore the body’s natural sleep rhythm. Do you spend your nights counting sheep? Give these simple tips a try:

1. Avoid heavy meals in the evenings. A full stomach and the hard work your digestion needs to do as a result can make sleep troublesome.

2. Avoid alcohol. Whilst alcohol does help you fall asleep easier, your sleep will be lighter and should you wake half-way through the night, you’ll have more trouble getting back to sleep.

3. Avoid diet pills or appetite suppressers. They will disrupt your sleep.

4. Get more exercise, ideally in the morning or afternoon: your body enjoys rest in the evenings and a chance to wind down into relaxation mode.

5. Relaxing bedtime rituals such as meditating, listening to calming music or reading promotes healthy sleep.

6. Go to bed and get up at the same time every day.

7. Digital detox: no mobiles, tablets, computers or TV in the evening. Not only does the light emitted from these devices keep you awake, your mind will also stay active, preventing you from relaxing deeply enough to fall asleep.

8. Keep the temperature in your room just right (not too warm) and make sure there is enough fresh air. A little on the cool side is preferable than too warm.

9. Limit caffeine intake – maximum two cups of coffee a day and no coffee or black tea after 4pm.

10. Make sure your bedroom is blacked-out fully and dim the lights in your house in the evenings.

11. Stay calm. Waking up at night is the most normal thing there is. Don’t check the time and don’t get frustrated.

If you still find yourself staring at the ceiling at night after trying these tips, check out our sleep enhancement holidays where sleep experts will work with you towards a better night’s sleep.

Our top 8 Sleep Enhancement programmes

Lefay Lago di Garda / Verona - Italy

Lefay / Verona - Italy

The speciality at Lefay Resort & SPA Lago di Garda? Without doubt: the treatment of typically western problems (stress, obesity) through a classical Chinese medicine approach.

Almar Jesolo / Venice - Italy

Almar Jesolo / Venice - Italy

Absolutely everything is taken off your hands at the stylish Almar Jesolo Resort & Spa, leaving you to look after only yourself.

SHA Wellness Clinic / Alicante - Spain

SHA Wellness Clinic / Alicante - Spain

Eastern philosophies meet Western views on health and wellbeing at SHA Wellness Clinic under a nourishing, super-deluxe and modern roof.

Almyra / Paphos – Cyprus

Almyra / Paphos – Cyprus

Breath-taking design hotel on the Paphos coast. Relax like royalty in the adults-only spa looking out over the Mediterranean Sea.

Kamalaya Wellness Sanctuary / Koh Samui - Thailand

Kamalaya Wellness Sanctuary / Koh Samui - Thailand

An experience. Life changing. Unforgettable. Kamalaya Wellness Sanctuary is all of this…and more. But words alone cannot describe Kamalaya. Kamalaya needs to be experienced.

REVĪVŌ Wellness Resort / Bali - Indonesia

REVĪVŌ Wellness Resort / Bali - Indonesia

Excellent service and extremely professional holistic programmes based on Balinese traditions. A beautiful and intimate retreat in green surroundings with a warm, friendly atmosphere.

Anantara / Sri Lanka

Anantara / Sri Lanka

An alluring tropical island experience combined with the luxurious 5 star wellness of the Anantara Resorts

Six Senses Ibiza / Spain

Six Senses Ibiza / Spain

A brand new, luxurious, five-star plus hotel of the Six Senses chain in sun-drenched Ibiza. The ideal place for a spiritual wellness experience, but also for a super advanced health boost.