A lack of sleep is okay for maybe one or two days. But after that, it starts to have a much more significant impact on your day to day life. When we are tired, our mood can take a dip, as well as our ability to focus.
So if you are looking for ways to improve your sleep, or at least get a good rest, then these just might help you out.
Sometimes we turn the temperature up in order to be cosy. But when we go to sleep, our core temperature changes. Your hands and feet will become warmer, and your core temperature will decrease. So if the room is too warm, you are likely to have a hard time falling asleep.
This is why you can often fall asleep quickly after a bath. At first, your body temperature will rise, and then it will cool more quickly – giving your brain signals to go to sleep.
It cannot be stressed enough how important it is to have a routine to your bedtime. Things like a chamomile tea an hour before you want to go to bed, making sure that you are in your bed clothing, and that you aren’t working up until the point that you crash out either. Think about how helpful a bedtime routine is for children, and create one for yourself.
Your body clock has its own system. Although most of the time, people will fight against their natural urge to go to sleep because they have too much to do or want to finish their book or movie.
This internal clock will give you signals to head to bed. However, you can make sure that you stick with a routine, and your rhythm will start to match up.
What is important here is that you give yourself at least 30 minutes to an hour to wind down properly. This means no coffee or other stimulants.
If you aren’t comfortable, you will toss and turn almost all night. Make sure that your sleeping area is mess-free before you get into bed. And many people are now treating insomnia with a weighted blanket, which is worth considering when you want to get your most cosy night yet.
One of the things that most people do when they go to bed is trying to fall asleep. This might sound like a good idea, but what actually happens is your brain stays awake in order to monitor if you have fallen asleep yet. Dr Steven Orma says the best thing to do is not try to fall asleep but instead go to bed when you are tired and wait and see.
Something that many people have a lot of success with is listening to sleep stories every evening. They are soothing stories, read to you in dulcet tones that help you unwind and drift off to sleep. The Calm app also has a range of guided meditation and great stories for children too.