Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity.
Good sleep also helps improve learning and helps mental health.
So follow these tips to reap the benefits of a good nights sleep.
Invest in a quality bed.
Beds are worth investing money in. We spent a fair bit on our bed when we moved into the new house and don’t regret it at all. It’s important to have enough space on an evening so if you are sharing, consider getting a superking divan bed. Although cuddles are nice, there’s nothing worse than being cramped up when you’re both overheating.
If one of you is a cover stealer, then consider having separate sheets or duvet covers on the bed. Also if you have space, try to make sure you have space next to both sides of the bed so you can both get out without climbing over each other to cause less disturbance if one of you needs the loo.
Clear your head before you hit your bed.
When I struggle to sleep, the number 1 cause is worries. I worry about every little thing and can even the smallest comment from someone to mean the end of the world by the time I’ve overthought myself into turmoil.
Work through your thoughts and worries before going to bed. Either talk it through with a friend or even write down whats bothering you so you can let go.
Get into a routine.
It might be tempting to stay up late when you don’t have to be up the next day or have a lie in on your days off, but sticking to a sleep schedule is a great way to ensure you’re not tossing and turning on a Sunday evening because you’ve stayed in bed until 11 am.
It can be difficult for shift workers, but still, try and get up early if you’re working a bit later.
Exercising is great for getting a g0ood nights sleep. Even 20 minutes of regular exercise can make a difference. Just make sure your session ends 3-4 hours before going to bed as the post-workout burst of energy can keep you awake.
Though a low energy form of exercise such as yoga is ideal before bed.
Avoid Caffeine after 2 pm
I’ve recently started to avoid caffeine by switching to decaf tea. If you’re unable to make a complete switch, at least stop drinking caffeine by early afternoon as caffeine stays in your system for quite a while.
Be aware of what’s in the things you are consuming as things like chocolate and fizzy pop can also have caffeine in!
Bonus tip: Don’t press snooze.
The snooze button can disturb REM sleep which will leave you feeling groggier. It’s much better to set the alarm later and skip the snooze button.