If we have a difficult decision to make, we often say ‘I’ll sleep on it’. However, not all of us can confidently say we will have a good night’s sleep. For quite a few of us the optimum 8 hours is difficult to achieve for whatever reason. Here are some tips to help you.
- A good mattress and bedding. Invest in good mattress and your body will thank you with restful sleep. Include a supportive pillow and you have the foundations for good sleep. Combined with soft sheets and a duvet which will maintain a comfortable temperature and you are creating a good environment to drift off to sleep.
- Block out the light. Blackout blinds or a sleep mask can block light which helps with transitioning to sleep as it contributes to the production of melatonin, a hormone which helps us to sleep.
- Set the temperature at 65-68 degrees Fahrenheit or 18-20 degrees Celsius. Research has shown that we sleep better when the temperature is cooler. That is why we can struggle during the summer when the temperature is raised.
- Alarm clock. This needs to be set at the same time every day, even weekends, in order to establish a good sleep routine and habit. Sorry, but contrary to popular opinion, lie-ins are not good for us!
- Digital devices should be closed as they tend to keep our brains active when they need to wind down. So, stop scrolling at least an hour before going to bed and it is a bad idea to have them on the bedside table. Ideally ban your digital devices from the bedroom and read a book.
These are just some things that might help you to get a good night’s sleep. More tips and information about sleep health and the latest research can be found @ https://www.sleepfoundation.org/
