Tips For Better Sleep

Do you struggle to sleep? We hear you. There are few things more frustrating than lying awake at night, tossing and turning as your mind races.

The effects of a lack of sleep are felt during the day, but they also compound over time, making you feel mentally and physically drained.

It’s crucial to get your sleep back on track to stop yourself from burning out. Here are ten tips for a better night’s sleep in 2022:

Lift some weights an hour before bed 

A recent study found that lifting weights can improve sleep quality by releasing a molecule called adenosine, which causes drowsiness.

The study found that any strength training exercise can reduce the chances of abysmal sleep. It’s worth a go!

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

Most people struggle to sleep because their body clock is out of whack. You can reset your body clock by sticking to a tight sleep schedule.

Going to bed and getting up at the same time every day - even when you get hardly any sleep - will force your body into a sleep cycle.

This could be all you need to sleep better, but make sure you stick to the routine religiously.

Get no more than eight hours of sleep per night 

If you toss and turn at night and can never get comfortable, your mattress is definitely to blame. Upgrading your mattress to a softer or firmer offering (depending on how much you weigh and how you sleep) could work wonders.

Back sleepers need a firm mattress, and front sleepers need a soft mattress. Get a medium mattress if you sleep on your side or in multiple positions.

Upgrade your pillows if you find them fussy 

If you’re always messing around with your pillows or wake up with aches and pains in your neck, your pillow is probably to blame.

Most people should have one firm pillow to sleep on and one softer pillow to sit up against because a firm pillow is needed to align the spine.

Get a softer duvet cover  

Sometimes, the feel of bedding can agitate you when you can’t sleep, making you more anxious. If your duvet annoys you, it’s probably the bedding, not the duvet, so try something softer, like a 100% cotton duvet cover.

Avoid sugary snacks and drinks three hours before bedtime 

Sugary foods consumed close to bedtime are likely to disrupt your sleep. The general rule is to restrict what you eat two hours before bedtime.

Eat whole foods that do not contain sugars if you need a snack. Nuts, almonds, and dried edamame beans are all healthy options.

Avoid caffeine six hours before bedtime

This study into the effects of caffeine on sleep found that caffeine taken six hours before bedtime has significant disruptive effects on sleep.

The concluding recommendation is to refrain from substantial caffeine use for a minimum of six hours before bedtime.

Flood your bedroom with scents from essential oils 

This study found that lavender essential oil increases sleep quality in intensive care units (ICUs), so it could be just what you need to sleep better.

Peppermint oil is another candidate. This study into insomnia found peppermint essential oil had positive effects on improving insomnia.

Put down your phone and read a book 

Reading a book in bed slows down your breathing, making you feel relaxed. It also takes your mind off any troubles, giving your brain a rest from stress.

This study found that between 8% and 22% of people sleep better after reading a book, so it is worth a go. Also, the longer you read, the better!

Related Pages

• How Can Sleep Affect Your Health?
• 5 Best Mattresses For Side Sleepers