If you find yourself struggling to get to sleep, tossing and turning all night, and waking up in the morning feeling anything but rested, then you need to know these tricks for a great night’s sleep.
We all know that we should be getting the right amount of sleep.
When we regularly get the sleep we need we tend to have better levels of concentration, lower stress levels, stronger immune systems, and have stable weight.
So here are 5 tricks for a great night’s sleep that you can try tonight:
1. Set up your bedroom for great sleep
Getting a good night’s sleep starts with making sure your bedroom is set up in the right way.
Ideally the temperature in our bedroom at night will be around 18 degrees. So pop a thermometer in your room and find out if you need to open the window at bedtime or put the heating on for a while to reach that ideal temperature.
We also need the room to be as dark as possible to sleep well. So think about getting thicker curtains or blackout blinds for the windows to block out light from outside. You can also get little stickers to cover lights on electronic devices, which can glow really brightly in the dark and disturb your sleep.
The last thing is to make sure your bed is as comfortable as it can be for you. Choose bedding in fabrics that feel good to you, make sure your pillows are firm enough, and think about getting a bigger duvet if you and your partner fight over it during the night.
2. Eat the right snacks before bed
You don’t want to go to bed on a completely full stomach, but having a snack before you head up can help you get a good night’s sleep if you pick the right foods.
Bananas contain a lot of potassium which helps relax our muscles as well as magnesium which can help us feel calm and relaxed, ready for sleep.
Eggs and turkey are also a great option as they’re rich sources of the amino acid tryptophan, which is known to help promote a good night’s sleep.
Tart cherries can help us sleep better too thanks to the melatonin that they contain, which helps us fall asleep more easily and maintain our natural circadian rhythms.
3. Get enough natural light during the day
Speaking of circadian rhythms, making sure you spend time outdoors in the daylight every day can also help regulate them and encourage a good night’s sleep.
This can be especially important in the winter months, when the days are shorter and we’re more susceptible to seasonal affective disorder.
The best thing you can do is get that hit of natural light as soon as possible after you wake up in the morning. So throw open the curtains, have your morning coffee outside, or go for a quick walk round the block before starting your day.
4. Try a weighted blanket
Studies have shown that using a weighted blanket can help with insomnia.
They help us feel comforted, and the weight of the blanket also provides a sort of deep-touch therapy which promotes sleep by helping our brains release serotonin, which regulates sleep.
5. Write down your worries
If the reason you struggle to sleep well is that you’re anxious and struggle to shut off your mind at bedtime, try keeping a notebook and pen by your bed.
Before trying to get to sleep spend a few minutes writing down everything that’s on your mind.
You can do this in an organised way, writing a list of all the things you need to get done in the morning and things you’re worried you’ll forget about. Or you can just free-write, pouring out your thoughts and feelings in an unedited way.
Either way, getting everything out of your head and on to paper can really help calm your mind down and let you fall asleep more easily.
This is a collaborative post.