Struggling to sleep? There are lots of reasons to blame for a bad night’s sleep, from hot weather making your bedroom too warm, to a hectic mind that won’t switch off.
Small changes to your environment or routine can sometimes make a world of difference.
Try these 10 tips for a good night’s sleep naturally…
- Create a pre-bedtime routine
Light exposure, electronic devices and overthinking can all contribute to poor rest. Try to wind down for at least 30 minutes before bed, dimming the lights, turning off the TV and leaving phones and laptops in another room. Try listening to soothing music, meditating or reading in the run-up to bedtime, and avoid caffeine or alcohol.
- Make time for exercise
It’s no secret that daily exercise has many health benefits, but did you know it can contribute to solid rest? While an intensive spin class close to bedtime is probably not going to help you wind down, gentle exercise such as yoga make a great addition to your evening.
- Take it outside
Fresh air is great for increasing your oxygen levels, while exposure to sunlight helps regulate our internal clocks. Try incorporating a walk, run or other outside exercise into your routine to feel the benefits at bedtime.
- Purify your bedroom’s air
Breathing properly is essential to a good night’s sleep. Ensure your bedroom’s air is free of allergens, pollen, dust and dander with an air purifier, to encourage a deeper, healthier sleep.
- Think about your ‘sleep schedule’
What time do you go to sleep and wake up? Do you have a set alarm time every day? You can help your body settle into a natural routine by sticking to the same wake-up time every day, and ensure you go to bed in time to allow for enough sleep. Avoid napping too often or for too long, as this can throw off your sleep schedule.
Struggling to sleep in hot weather?
- Cool off your pillowcase
If your room feels too warm to nod off, try popping your pillowcase in the freezer for 30 mins ahead of bedtime for instant cooling on your face and neck.
- Invest in a fan
Although the UK is not always hot, when summer arrives the heat can be stifling – and our homes aren’t usually prepared. A tabletop or floor standing fan keeps air moving around your room for a cooling effect – choose an oscillating model for maximum coverage.
- Close the curtains during the day
Letting in lots of sunlight feels pleasant, but the residual heat can keep your room warm long after the sun sets. Keep your curtains closed during the day to benefit from a cooler room at night.
- Drink plenty of water
Stay hydrated by drinking plenty of water throughout the day to avoid feeling the effects of dehydration during the night.
- Take a ‘cold water bottle’ to bed
Fill a hot water bottle with ice cold water to help regulate your temperature during the night. Swap your usual duvet or blankets for thin sheets to keep the temperature down.