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. Because when you’re tired, you want 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:
- 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.
- 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.
- Avoid diet pills or appetite suppressers. They will disrupt your sleep.
- 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.
- Relaxing bedtime rituals such as meditating, listening to calming music or reading promotes healthy sleep.
- Go to bed and get up at the same time every day.
- 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.
- 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.
- Limit caffeine intake – maximum two cups of coffee a day and no coffee or black tea after 4pm.
- Make sure your bedroom is blacked-out fully and dim the lights in your house in the evenings.
- 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.