Did you know that that one in three people have difficulty sleeping in the UK? Whether it takes you a long time to fall asleep or you wake up several times throughout the night, the results are always the same. You feel tired, you have a hard time focusing at work, and you can be snippy with co-workers and family members. You also don’t have the energy to go about your routine. A lack of sleep can even affect your reaction time and ability to solve problems.
If all of this sounds familiar and you are looking for ways to get a better night’s sleep, the tips below will help. But keep in mind that it’s not usually about embracing just one of these tips, but rather a combination of them.
Watch What You Eat and Drink in the Evening
It’s easy to get tempted by food and drink in the evening, but sometimes the items you choose can trigger insomnia. Some of the biggest offenders when it comes to foods that keep you awake at night are spicy foods, fatty foods, chocolate, candy, and fast food. In terms of drinks, you want to avoid caffeine, alcohol, and beverages that have a lot of sugar in them.
This can leave you wondering what foods and drinks are okay to have in the evening. Here are a few that are known to help you fall and stay asleep:
- turkey
- fatty fish (salmon, trout, tuna, and mackerel)
- almonds
- walnuts
- white rice
- chamomile tea
- malted milk
Limit Screen Time Before Bed
It can be tempting to scroll mindlessly on your smartphone while lying in bed, but did you know that doing so can make it much harder to fall asleep? It’s not just a myth that screen time before bed can keep you awake; there are studies to back it up. It has been shown that scrolling on your device prevents your body from producing melatonin, which is the hormone that helps you feel tired and ready to wind down for the night.
You want to be sure you’re not accessing stimulating things on your smartphone, like the UK’s top-paying casinos, right before you go to bed. If you do want to play games, catch up on the news, or browse social media, make sure you finish up at least one hour before you plan on going to bed. This will give your body a chance to relax and melatonin production to kick in.
Make Sure Your Room Is Dark Enough
It is also important to create a room that encourages sleep. If you haven’t tried blackout curtains, now is the time to invest in them. Not only do they provide privacy in your bedroom, but they also do a great job of blocking out any light. Even streetlights and car lights that may otherwise shine into your bedroom can keep you stimulated and awake.
Adjust the Temperature in the House
Trying to sleep in a room that is too hot or too cold will lead to a restless evening. While it’s not always in your control, adjust the temperature to maintain the ideal sleeping temperature using a fan, a space heater, or any other home heating or cooling option. As for the ideal temperature for sleeping, experts recommend you aim for 16-18°C.
Invest in a White Noise Machine
In your quest to create the perfect environment for sleeping, you may be making a mistake you didn’t even think about. Some people don’t sleep well when it’s too quiet in their room. A sound machine or white noise machine can make a huge difference, creating just enough sound to lull them into sleep.
When purchasing one of these machines, it’s best to look for one with various sounds. This allows you to sample them and find one (or a few) that is best suited to your sleep pattern.
Do You Need a New Mattress and Pillow?
Then there is the basic question of how old are your mattress and pillow. Mattresses have a lifespan of about 10-12 years, while a pillow’s is much shorter, typically lasting only a couple of years. If either is past its lifespan, then it won’t be offering the necessary support and comfort.
A few signs it could be time to invest in a new mattress include:
- It sags in the middle.
- You wake up with aches and pains.
- Your body doesn’t feel well supported when lying in bed.
- There are lumps and bumps in the mattress.
- The edge of the mattress is sagging or collapsing.
- You can feel springs poking through the mattress.
Resist the Urge to Nap During the Day
If you had a poor sleep and are tired during the day, it’s only natural to want to take a nap. You’re exhausted, and it seems like a good way to catch up on missed sleep. Unfortunately, napping in the day only feeds the cycle of insomnia, making it harder for you to fall asleep. It’s best to just power through until bedtime without taking a nap.
Keep a Consistent Bed Time Even on Weekends
The final tip is to keep a consistent bedtime, even on weekends. There will be times when it’s just not possible, but the more you can stick to a routine, the better it will be for your overall sleep quality. Your body gets used to a routine and starts to recognize when bedtime is. Pushing yourself past that point can set back the progress you’ve made.
Better Sleep Can Be Yours
Not getting enough sleep is a frustrating thing to deal with. It’s hard to function when all you can think about is how tired you are, but that also doesn’t make it any easier to break the cycle of insomnia. Using these tips can offer real results so that you’ll finally get a restful night’s sleep. And, if all else fails, there’s always sleeping pills—though it’s best to use those sparingly.
