Lots of us struggle to fall asleep at night. In fact, it’s estimated that as many as one in three people regularly experience insomnia. There are ways to improve the quality of your slumber though. So, if you find it difficult to drift off at night, it’s worth paying attention to the following tips.
1. Create a comfortable sleeping space
If your bedroom’s too hot or cold, your curtains let lots of light though or your bed’s seen better days, now’s the time to make some changes to this part of your property. Some relatively simple improvements could have a big impact on your ability to nod off. For example, if your current mattress is lumpy, too firm or too soft, consider investing in a new one that offers the perfect level of support. You might also benefit from replacing your duvet, especially if your bedding is the wrong thickness. As specialist suppliers Julian Charles note, duvets are available in anything from a cosy 13.5 tog thickness to much lighter 10.5 tog designs. Also, if you tend to sneeze a lot during the night, it’s worth getting some anti-allergy bedding that helps to keep dust mites to a minimum.
Blackout curtains or blinds can also play a role in helping you sleep soundly, and consider introducing soothing scents like lavender into your room in the form of fragranced candles, plug-ins or reed diffusers.
2. Set a sleep schedule, and stick to it
It might not always be easy, but it pays off to establish a regular sleeping pattern. This will help to programme your body clock and make it easier to drift off when you climb between the sheets. If possible, keep to the same bedtime hours whether you’re in work or having a day off.
3. Cut your caffeine intake
If you can’t get enough of your afternoon coffees or you enjoy supping tea late into the evening, it’s time to rethink your drinking habits. Too much caffeine can wreak havoc on your ability to rest, so try to steer clear of these beverages later in the day. If you’re looking for replacements, herbal teas can be just as tasty.
4. Don’t overindulge in food and drink before bed
Staying on the theme of drink, it’s wise not to have lots of alcohol before you head to bed. Although booze might make it easier to nod off initially, it tends to disrupt sleep patterns later on in the night. Piling too much food on your plate in the evening is a mistake too. If your body’s trying to digest a big meal, your slumber’s more likely to be disturbed.
5. Take some time to unwind in the evening
Another top tip is to take some time in the evening to relax and unwind before you try to sleep. You might want to take a hot bath, read a book, listen to the radio or do some gentle yoga. These activities can clear your mind and give you a better chance of sleeping soundly.
If you take these steps and still struggle to get enough slumber, you may benefit from booking an appointment with your doctor to get further information and advice.