Getting regular quality sleep is intrinsic to mental and physical wellbeing. We all know that a bad night can make you feel grumpy and reduce the ability to concentrate the next day in the short term, but the NHS UK website indicates that an ongoing lack of quality sleep can lead to increased risk of diseases such as diabetes and heart disease, weight gain and even affect life expectancy!
So we have put together our top 5 sleeping hacks to help you get some decent zzzz’s.
- Get into a sleep routine
Whether you’re are a night owl or up with the larks, establishing a regular bed time and waking up time will help regulate your internal body clock known as circadian rhythm. If you mix up early nights and late nights or are in the habit of catnapping you will end up feeling “jet lagged”. This is unfortunately a common issue with shift workers. Adults need around 8 hours sleep to function properly.
- Make your bedroom a sleep haven
Temperature is a very important factor when it comes to good sleep. A cooler room is generally better so if necessary, turn off the radiator or make sure your bed clothes are cool and loose. Test what temperature suits you best.
If the room is too bright then consider investing in some lined blackout curtains and make sure lights from electronic gadgets are not in your sight line.
Do what you can to limit noise such as traffic. This could be ensuring windows are closed or using ear plugs.
A comfortable bed is essential. Again, test what is best for you. Some prefer a firm mattress, while others like it soft. You can buy mattress toppers if you don’t want to replace the one you have got. Clean, cotton sheets and pillowcases can help, and try making your bed in the morning so that it is more inviting and relaxing when you hop in at night.
- Employ a no devices rule
Electronic devices – TV’s, phones, laptops etc emit a blue light which trick your brain into thinking it is daylight and can impact your circadian rhythm. Viewing screens reduces production of the hormone melatonin which helps get you into a deep sleep, so instead read a book, listen to some relaxing music, meditate or have sex before bed time to help you drift off.
- Choose the right shut-eye drinks
Avoid drinking alcohol or caffeine in the evening which are stimulants. Instead choose a warm drink like cocoa or have a bottle of Humphrey’s CBD Juice. CBD has been linked to better sleep.
Just ensure you visit the loo before bed so that you are less likely to wake up in the night.
- De-stress to doze off
Stress is a killer of sleep. If you are stressed or anxious write down everything that is worrying you on a notepad as this will help to take it off your mind. Massage, mild exercise such as yoga stretches and mindfulness techniques can also help. It is also thought that taking CBD can be effective for anxiousness and low mood so worth considering to see if it works for you.
We do hope that you find these tips helpful in aiding sleep. However, if you are still struggling then it is worth seeing a GP to rule out any sleep disorders such as sleep apnoea.
Good night and sleep tight!