Waking up feeling well-rested and energised is the best way to start your day. For a lot us though, getting a good night’s sleep can be tough.
The good news is there are some really easy ways to improve the quality of your sleep. Follow these 10 simple tips.
1. Maintain a sleep schedule
Consistently getting eight hours of sleep is a step in the right direction, but going to bed and waking up at the same time every day is just as important in forming good sleep habits.
Sticking to a schedule helps regulate your circadian rhythm and enhances the quality of your sleep.
Yes, it might mean that you ake up earlier at the weekend, but the payoff is worth it!
2. Go Scandinavian
On average, we spend a third of our day asleep, so why compromise on something so important?
Use comfortable bedding and pillows; and if sharing a bed, try the Scandinavian Sleep Method.
This method replaces one large double duvet with two separate ones and gives each individual complete control over both temperature regulation and comfort.
3. Invest in a comfortable mattress
Investing in a comfortable, quality mattress is one of the easiest ways to ensure a good night’s sleep.
Simba offers a variety of mattresses with different firmness, all using their game-changing Hybrid design.
No matter which Simba Hybrid® Mattress you choose, you’ll always experience gravity-defying cooling comfort with their patented titanium Aerocoil® spring-comfort layer. The difference lies in the layers and the number of springs in each.
With data-driven designs, they’ve created prototypes using research profiles from more than 10 million sleepers – including 180 million body profile data points.
4. Establish a relaxing bedtime routine
Creating a relaxing routine prior to going to bed can help with winding down mentally and physically.
Take this time to listen to calm or ambient music; set-up your diffuser with lavender-scented oil that aids in relaxation; or take a warm bath.
5. Limit caffeine and alcohol intake
Drinking caffeine and alcohol before going to bed can mess with your sleep cycles and make it tough to drift off or stay asleep. So if you want to feel well-rested, give your body a break and cut back in the evenings.
If you want a warm drink, go decaffeinated or try a sleep tea.
6. Avoid big meals before bedtime
Eating a large meal close to bedtime can make it harder for your body to relax and fall asleep.
Try to finish eating at least a few hours before bedtime.
7. Exercise regularly
Regular exercise can help improve the quality of your sleep. Aim for at least 30 minutes of physical activity each day, but avoid exercising too close to bedtime.
8. Manage stress
Stress and anxiety can make it difficult to fall asleep. Try relaxation techniques like meditation, deep breathing, or yoga to help calm your mind and prepare for sleep.
9. Avoid using electronic devices before bedtime
Stop doom-scrolling! The blue light emitted by electronic devices can interfere with your sleep.
Try to avoid using devices like phones, tablets, or laptops at least an hour before bedtime and keep them out of your bedroom if possible.
Yes, it may seem hard (impossible for some), but it makes a huge difference.
10. See your GP
If you’re struggling to get a good night’s sleep no matter what you try, it might be worth booking an appointment with your GP. Your sleep issues could be a sign of an underlying condition and their diagnosis could help in the long run.