A good night’s sleep is crucial for people of all ages.  Without a good sleep, we become tired, stressed and can’t handle life as well as when we do sleep well.  Sometimes, a bad night’s sleep is just one of those things but if you start to experience it regularly, then you might want to take some steps to help you get a good night’s sleep.

Your sleep environment

Your sleep environment is a nice way of saying your bedroom and looks at where you sleep and what you sleep on.  Top of the list is the bed itself – get rid of that old, lumpy mattress and get a new luxury mattress that is supportive and comfortable.  The same goes with the pillows – if it is shaped to your head then it isn’t supporting you and needs to go!

Make sure the room is as quiet as possible and also keep the temperature down in the summer – around 18 degrees (68F) is ideal.  

Watch what you eat and drink

Food and drink can both impact your sleep cycle.  Caffeine and nicotine top the list and can cause problems as much as 10 hours after consuming them!  In most cases, avoid coffee, caffeine drinks and alcohol before bed and try not to drink too much liquid on an evening to avoid those midnight bathroom breaks.  Don’t eat large meals within two hours of bed or anything too spicy or acidic.

Control light exposure

Our bodies use light as an indicator that we need to be up and about.  So the wrong light as you are winding down for bed can confuse the body and lead to insomnia.  Avoid bright screens within 1-2 hours of bedtime, even blue lights from smartphones or tablets.  If you do need to use them, use night-time settings to reduce the brightness of the light.

When it comes to time to go to sleep, make sure the room is dark and use heavy curtains or blackout linings if necessary.  If you get up during the night, use a lamp with a low light setting.

Create a sleep cycle

Our bodies like a bit of routine and while this can be hard, it is important to try and create a sleep cycle.  This means aiming to go to bed and get up around the same time watch day. This tells your body that it is time to sleep and wake.  Don’t sleep in too often as this confuses that internal clock and be smart about napping – limit them to 15-20 minutes in the early afternoon if you need them.

Learn how to go back to sleep

If you do find yourself waking up for some reason, you always want to practice going back to sleep.  Try to relax rather than sleep because one leads to the other. And avoid thinking about things that worry or stress you as these are liable to stay in your head and keep you awake.  If you can’t sleep, try a quiet, non-stimulating activity such as reading a book with a dim light until you feel your eyes starting to droop.

** This is a collaborative post **