Sleep Better With These Brilliant Sleep Hacks
We can all benefit from catching an extra hours sleep from time to time. Not only can having a good bedtime routine improve our mood and wellbeing but it can also have a positive impact on our health. There are many scientific sleep hacks proven to help you drift off but there are also many simple changes you can make to your lifestyle that can aid with a good night’s sleep.
- Train your body clock
When it comes to catching enough zzz’s consistency is key. By going to sleep and waking up at the same time each day you are training your body’s sleep-wake cycle. To start a better sleep routine set a time in which you will go to bed each night and try to stick to it, make this a suitable time that will be easily incorporated into your current lifestyle. Also try to make this a time where you would usually be quite tired so that when you do to bed you will fall to sleep shortly after. To begin with you may need to set a morning alarm to wake at the same time each morning. After a short while you will find that you will begin to wake naturally at around this time every day and no longer need the alarm. If you struggle to wake up, or feel particularly tired still after a week or so you may need to try and sleep an hour or so earlier each night.
- Exercise regularly
Studies show that people who exercise regularly often get a better night’s sleep than those who do not. Although is can take longer to see the sleep benefits which come from regular exercise it can help with a multitude of sleep conditions such as insomnia and sleep apnea. People who exercise also tend to have higher energy levels during the day and spend longer in the deeper stages of sleep at night. Try to incorporate ten to twenty minutes of light exercise into your daily routine to begin with and slowly build this up over time. The more physical activity you endure the more beneficial this will be to your sleep routine.
When exercising to aid with sleep try to finish your workouts at a reasonable time. Exercising too close to bedtime can have the opposite effect and interfere with your sleep pattern. You can also try low impact exercise techniques such as pilates or yoga, not only will they help you to relax but they can also promote a good night’s sleep.
- Kick the Caffeine
What we eat and drink can significantly affect our sleeping pattern. Stimulants such as caffeine found in drinks like tea, coffee and soft drinks can stay in our systems for up to twelve hours after consuming them! If you are having problems sleeping and think it may be down to your caffeine intake try cutting back on drinks high in caffeine and avoid drinking any caffeine after midday. Drinks containing alcohol can also negatively affect your sleep pattern. Although a night-cap does wonders for relaxing you before bed it plays havoc with your sleep-wake cycle once you eventually fall to sleep.
It’s also a good idea to avoid large meals at night time. When your body has to digest food it can often keep you awake and may also cause stomach upset, heartburn or indigestion. Typically your last meal of the night should be eaten at least two hours prior to bedtime to avoid any negative impact.