5 steps to the perfect night’s sleep

5 steps to the perfect night's sleep

Getting a good nights sleep is so important. Not only does it help weight loss if you’re trying to shed a few pounds, but it’s when your body is in repair mode.

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.

how to sleep better

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.

Exercise!

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.

What are your sleep tips?

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12 Comments

  1. October 17, 2017 / 7:58 am

    A routine is so important, I swear I don’t sleep when my routine doesn’t go right! Also food and alcohol before bed are notorious for keeping me awake!

    Now if only I could find a way of stopping the Mr knicking all the quilt and I would sleep blissfully!

    Sarah 🙂
    Saloca in Wonderland
    Sarah recently posted…*Eforea Spa – LiverpoolMy Profile

  2. candice
    October 17, 2017 / 10:47 am

    A good quality bed makes all the difference

    Candice | Beauty Candy Loves

  3. October 17, 2017 / 2:19 pm

    The bonus tip is something I definitely need to listen to! I’m the WORST at snoozing my alarm…so much so that I hardly ever remember doing it! Thanks for sharing your tips with us 🙂 xx

    http://www.grabyourcamera.co.uk

  4. October 17, 2017 / 5:35 pm

    The routine is so important for me too. I always get up early, doesn’t matter if it’s an weekend or I’m in holiday. I can do so many things by 9am that is not worth spending all that time in bed. 🙂
    Anca recently posted…The Little Book of LYKKEMy Profile

  5. October 18, 2017 / 12:55 am

    Gosh, trust me. I have tried all tis but being chronic insomnia is one of the worst. I completely agree with avoiding caffeine after 2 pm or for me, after 12 pm or I will stay up until the day after.
    Shireen L. Platt recently posted…THE NAILS EDITION: HALLOWEEN NAIL VINYLSMy Profile

  6. October 18, 2017 / 1:18 am

    Great ideas! I find that journaling can help when I can’t fall asleep 🙂

  7. October 19, 2017 / 5:56 am

    A qood quality bed and pillow is really important for me. I recently started using a lavender sleeping mask and it relaxes me so much before going to bed.

    Yiota
    pinkdaisyloves.blogspot.com

  8. October 19, 2017 / 7:17 am

    Having a pen and paper by the bed for a wandering mind can help. Write down things that are taking up space in your head and it can help to clear your mind for a good nights sleep Lucy x
    Lucy recently posted…Ultimate Chocolate BrowniesMy Profile

  9. October 20, 2017 / 4:07 pm

    These are all great tips. I noticed such a change in my sleep habits when I a) switched to decaf everything and b) got a new mattress which is just SO comfortable! I’m a bit of a pain for hitting snooze over and over again though…hehe
    Aimee Hyndman recently posted…Dorkface Etsy Haul!My Profile

  10. October 21, 2017 / 11:07 pm

    These are all great tips! I honestly think that lack of sleep is what has led to my having gained some weight in the last year or so! I am such a worrier- I wish I could switch off!
    Kezzie recently posted…Friday lettersMy Profile

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