This post contains affiliate links. Click here to read my affiliate policy.
Last Updated on February 6, 2020
We all know how important sleep is for our health and wellbeing. Not only can sleep reduce stress, inflammation, and improve your memory, getting plenty of shuteye may also help prevent cancer. For those who have difficulty snoozing, here are six things that you can do which can aid sleep, helping you to wake up feeling refreshed and full of energy.
Establish a Bedtime Routine
If your body clock is all over the place, the chances are you aren’t getting enough hours of deep sleep each night. Going to sleep and waking up at different times will play havoc with your health, so your first port of call should be to establish a bedtime routine. Sticking to the same sleep and wake up times can aid long-term sleep quality, meaning that you’re more likely to wake up feeling rejuvenated, rather than sluggish and rundown.
Whether you work long hours at the office, or you’re in charge of running a busy household, many of us love nothing more than to have a nap during the day. While short naps can do you the world of good, when it comes to bedtime, you may struggle to doze off. If you can, try and steer clear of napping in the daytime as this can mess with your internal clock. The effects of napping will depend on the individual, however, for those who experience disrupted sleep, it’s best to stay awake throughout the day.
Invest in a New Mattress
If your mattress is over 8 years old, you may not realize the negative impact it can be having on your quality of sleep. If your mattress has seen better days, it may be time to replace it. To save you money you can buy one during the Presidents Day mattress sale where there are tons of fantastic deals.
Optimize Your Bedroom Environment
Your bedroom should be a sanctuary where you can shut away the hustle and bustle of busy life behind you. For those who are struggling to get enough sleep, there are many factors that you need to take into account which could be the root cause, such as the temperature, external lights, noise, and furniture arrangement. To optimize your bedroom environment and aid sleep, there are various things that you can do, such as minimizing external noise, blocking out light, and choosing the right bedding.
Practice Relaxation Techniques
When climbing into bed, you will want to feel relaxed and calm before going to sleep. High stress levels can make you feel anxious and tense, making it more difficult to drift off. If this sounds like you, there are relaxation techniques that you may want to consider trying out. Deep breathing exercises, meditation, autogenic training, and yoga can improve sleep quality and leave you feeling calm and relaxed.
Alter Your Diet
You may not realize it, but the diet you follow could be another hindrance that is stopping you from getting enough shuteye. Foods full of salt, fat, and sugar can play havoc with your sleep, so it’s advised that you steer clear of processed foods and instead, swap them for plenty of fresh fruits and vegetables. While you can still indulge from time to time, it’s best to see junk food as a treat, rather than the norm.
Getting a good quality of sleep each night is crucial for your mental and physical health. For those who struggle drifting off, taking the tips listed into account and incorporating them into your day to day life can help aid sleep and ensure you’re comfortable and relaxed before hitting the hay.