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How to sleep better
It’s a truth universally acknowledged that getting enough sleep and getting the right kind of sleep is important.
We all know what it’s like to feel lethargic, exhausted and grumpy due to lack of sleep and, with busy lives, families, jobs and responsibilities to juggle it can seem an impossible task to find a way to get more sleep.
We’ve pulled together some ideas, hints and tips to get the most sleep possible - the benefits in terms of your outlook and health will be tenfold. There’s also some ideas on how to recover from a bad night’s sleep here.
What’s the secret?
Just as a bad night’s sleep echoes through the next day, your daily activities will have a big impact on how well you’ll sleep at night. The schedule and routine you’re used to at night, along with the day to day choices you make in terms of exercise, diet and stress levels will have a huge impact on how well you sleep.
It’s all about treating yourself in the best way you can - if you’re conscious of your health then you will be along the right lines for helping yourself sleep better.
Get a good sleep every night
You want to aim for a good sleep every single night to enable you to be in top condition - catching up at the weekends isn’t enough. By planning properly and deciding to concentrate on healthy techniques to help you sleep, you will be able to find the best way for you.
Everyone is different and what works for some may not work for others so you have to experiment with the techniques and ideas suggested.
Ideally, you need to know the kind of sleep you need. Are you the type of person who feels refreshed after six hours or is it more likely you’ll need a full eight hours? It does vary, so take notice of your natural inclinations and how you feel after more or less sleep to work out the optimum amount you need.
Get in tune with your natural rhythm
You want to try and sync up with the sleep-wake cycle that works for your body. Keeping a regular and consistent bedtime and waking up time will help you feel much better and more refreshed than if you have more hours at random times.
Time your bedtime with the time you naturally feel tired and try not to break this when it gets to the weekend or days when you don’t need to work the next day. Make sure you also get up at the same time every day - ideally you should be waking up naturally at around the same time every day. If you need an alarm clock then go with an earlier bedtime. Again, you need to wake up at this time at the weekends and days off as well.
Squeeze in a nap
If you are exhausted and you’ve lost a few hours sleep, it’s better to nap in the afternoon, rather than stay in bed longer than your usual wake up time. However, too much napping can also exacerbate insomnia so make sure you don’t nap for longer than 30 minutes, preferably early on the afternoon.
Set up your bedroom comfortably
If your bedroom is too hot, too cold or too bright this could be compromising the quality of your sleep. Similarly, if your mattress isn’t supporting your body properly then you will be uncomfortable and your sleep won’t be as refreshing as it should be. You will also wake up with aches and pains that could be avoided.
Ideally, your bedroom should be cool, dark and quiet and should be free from distractions like TVs or laptops. Take work, entertainment and everything else out of the bedroom and keep your bed for sex and sleep only.
If your mattress is over five years old or you notice aches and pains every morning then you need to check out the options available to you. We have lots of different options, including orthopaedic and memory foam - the difference these could make to the quality of your sleep could be huge.