7 Ways To Get A Better Night’s Sleep

This is a collaborative post

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Do you have trouble getting to sleep? Or perhaps you’re constantly waking up during the night? Poor sleep quality can be the result of numerous factors. While some reasons are clear like a partner snoring, loud neighbours or a newborn child, other reasons for poor sleep quality can be a lot less obvious such as lack of exercise or too little sunlight during the day. Here are just a few steps that may be able to help you get a better night’s sleep.

Upgrade your mattress

It’s possible that an uncomfortable mattress could be keeping you up at night. Investing in a new mattress could be the solution – visiting a mattress store could allow you to test out different mattresses so that you can find the right level of springiness for you. A medium firm latex mattress could be a good solution if you suffer from aches or get rashes from dust mites. There are also orthopaedic mattresses on the market for those with serious back issues.

Exercise

Exercising during the day will help your body to feel more tired and ready for sleep when night comes around. Lack of physical activity during the day could make you restless when you finally do try to get to sleep due to all the unreleased energy in your body. A gym workout may not always be necessary, but you should try to do something active during the day whether its tidying up the house or taking a brisk walk on your lunch break at work.

Say no to stress

Stress and lack of sleep can form a vicious cycle – stress will keep you up at night, while a bad night’s sleep will make you stressed. While you can’t always avoid stress, you can take the time to destress at the end of each to help you get a good night’s sleep. Stress-busting activities could include taking a hot bath, reading a book, listening to music or meditating. When we talk about stress, it also includes the pressure of a snoring partner that disturbs you all night. Interestingly, many people put their partners on snorestop medication after a doctor’s consultation to get relief from this stress. It helps you both get a relaxing sleep

Avoid caffeine in the evening

Caffeine is a stimulant that keeps us awake. If you enjoy a coffee in the evening, you may want to knock this habit on the head. It’s worth also being careful of foods like chocolate which often contain caffeine.  

Get more sunlight during the day

Getting lots of sunlight during the day can help your body clock to more easily determine night from day. Try to make a habit of going outdoors every day – even if it’s just a walk to the local shop. Some people who are particular susceptible to this may find it harder to sleep in winter.

Avoid bright light at night

Similarly, exposure to bright lights at night may stop your body from being able to get to sleep. Try not to look at bright screens right before you go to bed – this includes TVs, phones and computers. You may also want to consider buying blackout curtains or blinds if you haven’t got them already – this will keep out light from streetlights and the early morning sun.

Regulate the temperatureIf it’s too hot or too cold, many of us won’t be able to sleep. Changes in temperature can also wake us up. Try to regulate the temperature in any way you can. Smart HVAC can be one way of keeping a steady temperature throughout the night. You could also consider keeping a thick duvet and thin blanket on the bed at all times so that you can easily switch between them if the temperature fluctuates.