Getting the right amount of sleep is hugely important. Your body needs sleep to rest, repair and process. If you don’t get enough good quality sleep, you could be lining up a number of health problems as well as feeling tired and cranky.
In this digital age, there are plenty of apps on the market to help you track your sleep, from the number of hours you get to the quality of your sleep. You may find it worthwhile to download one and get into the habit of checking your sleeping patterns.
Many of these apps will offer you hints and tips on how to improve your sleeping habits for a happier, healthier life. We’ve put together 10 tips to get you started.
- Set a bedtime and waking time and stick to them
Try to get your body into a regular routine of when it expects to sleep and keep to it no matter what day of the week it is. - Block out as much noise and light as possible
Keep your bedroom dark and quiet to minimise the distractions and help you sleep. - Exercise regularly
Exercise is good for you and for tiring your body but try not to do it just before bedtime. - Treat yourself to comfortable bedding
Make your bed a lovely place and somewhere you want to be with good quality bedding. - Find the right temperature for you
If you’re too hot or too cold, you may find it difficult to sleep, so find the right temperature for you and stick to it. Make sure the room is well ventilated too. - Keep daytime naps to a minimum
Try not to nap during the day if you can help it, but it you do, keep your naps to less than 45 minutes. - Give heavy, spicy or sugary foods a miss in the run-up to bedtime
Try to avoid filling your body with any of these types of foods at least four hours before you go to bed. If you’re hungry, go with a light snack. - Stay away from caffeine before you go to bed
This is a stimulant that will keep you awake, so avoid coffee, tea, fizzy drinks and chocolate for at least six hours before bedtime. - Lay off the alcohol before bedtime
It may seem that alcohol makes you sleepy, but it can often has the opposite effect on the human body. While you may fall asleep quickly, you’re likely to wake up in the night, so try not to drink — or smoke — within four hours of bedtime. - Keep your bedroom relaxing
Your bedroom should be a relaxing place for sleep, so don’t be tempted to use it as somewhere to watch the television. Try not to work in your bedroom if you have another space where you could work, like your lounge or kitchen.
