What's the secret to a good night's sleep? Everyone will give you a different answer; after all, everyone approaches sleeping differently. Some will tell you all about the nighttime drink their grandma swore by, whereas others might take a more clinical approach.
Whatever they say, there's never going to be a one-size-fits-all method which means you might have to pick and choose to create your own method. However, there are a few things we can all do to establish a healthy sleeping pattern and start sleeping well.
Follow these eight tips, and you'll catch zzzs in no time!
What are some ways to help sleep better?
1. Have a set bedtime
It may feel slightly childish to have a bedtime, but it could help alleviate any trouble you might have sleeping. Whether young or old, a routine can help your body regulate its natural clock and create a healthy sleeping pattern. This will likely result in you feeling tired at roughly the same time every evening and prevent periods where you crash out through exhaustion.
2. Don't sleep in
Not sleeping in is as important as going to bed at a set time. Sleeping in on weekends may be necessary after a night out, but try to avoid this whenever possible! As oversleeping can prevent you from nodding off at your usual bedtime. Establishing a healthy sleeping pattern will stop you from sleeping in and allow you to feel refreshed and less groggy.
3. Avoid afternoon naps
We know this is hard, as we love a good nap just as much as the next person! However, afternoon naps can disrupt a healthy sleeping pattern. Napping can make you feel less tired, so you'll likely have trouble falling asleep later as you don't feel sleepy at your usual bedtime. So, the next time you sit down to relax and feel drowsy, pick yourself up off the sofa and get active.
Whether you go for an after-dinner walk or simply do the dishes, the activity will get your body moving and prevent you from taking a nap that can ruin your good night's sleep.
4. Soak up some sun
The morning sunshine is a great way of waking yourself up after a deep slumber, but did you know early morning sunshine can also help you sleep at night? Sunshine will regulate your internal clock alongside daylight hours, and it could also have some positive effects on your hormone cycles and body temperature. If you're worried you don't get enough sunlight (hardly surprising with our British weather), you could also simulate sunshine with a light therapy box.
5. Stop the late-night scrolling
Resisting the urge to check your emails, the latest posts on Instagram, or read the next chapter on your Kindle can prevent the soft glow of blue light from disrupting your snooze. Blue light can become an issue when trying to get a solid sleep routine, as it can help suppress melatonin production and stimulate your brain rather than relax you.
Perhaps try listening to calming music or taking a bath before bed instead. Or, if you have to use your devices late at night, try turning down the brightness or using a smaller screen.
6. Exercise regularly
Exercise isn't just good for getting fit; it can make you feel more awake during the day and help you get a good night's sleep. Exercise can reduce insomnia symptoms, improve sleep apnoea and even ensure you spend longer in deep stages of sleep. So, choose the stairs, walk rather than take the tube and join your kids for a bike ride. Some small changes can make a big difference!
7. Give your bedroom a makeover
Improving your sleep environment to be comfortable will relax your mind and body, helping you drift off quicker. Plus, you'll be less likely to wake up in an uncomfortable position during the early hours.
Keeping your room cool, shutting doors and windows to minimise noise and investing in a quality mattress can all work wonders. You'd be surprised how many people wake up with a sore back or neck simply because they have the wrong type of mattress for their needs. Find out about the different mattress types available in our mattress buying guide.
8. Consider your diet
Diet plays a huge part in your sleep health. To aid a good night's sleep, aim to include healthier options in your diet, and you'll quickly notice a difference. Some great foods that will help you to sleep better include:
- Almonds
- Fatty fish such as tuna, salmon, mackerel and trout
- Walnuts
- White rice
- Bananas
- Milk
- Oatmeal
There's plenty more out there, but research to ensure you're not eating the wrong type of food! If you're not sure whether a certain type of food will be good for you or if you have allergies or intolerances, talk with your GP to find out more.
Don't forget about the drinks you have before bed as well, as this can affect not only how easily you fall asleep but also your sleep quality. Check out the best teas to drink before bed to ensure you get the best sleep each night.
