It’s so important to get a good nights sleep, yet a high amount of us all over the globe struggle to get anywhere near the recommend amount. Just one week of insufficient sleep can cause impairment to memory and cognitive function, increases your risk of high blood pressure, as well as causing high stress levels.
Personally I love my bed, but sometimes we definitely have a love/hate relationship. I can go from night were I sleep for hours, to really struggling to fall asleep at night.
I’ve never really thought about what could be causing me to have such a strange sleep pattern. After researching I have a better idea on what could be disrupting my sleep!
If you’re unable to sleep and are struggling too, then check out these 7 simple ways to get a better nights sleep. Hopefully they’ll improve your sleep!
1. Essential Oils
Whether you have sleep issues or not, essential oils help to fill your room with beautiful scents.
With its soothing smell, lavender has been known to help improve sleep and to help with relaxation. Just put a few drops of lavender essential oil into a diffuser 30 minutes before you get ready for bed.
2. Avoid Sugary Foods
If you’re eating sugary foods before bed, this could be the reason for your sleep deprived nights.
If you fancy a midnight snack then almonds, avocado, water or herbal tea are all good options.. which brings us onto our next point.
3. Herbal Teas
Herbal teas have become a popular choice for those who suffer from sleepless nights. Many people use them to unwind and relax too.
Chamomile, valerian root, lavender, and lemon balm are all popular choices of herbal teas. I’d suggest trying out a few different teas and deciding which one you like best. If you can find a tea that not only tastes nice but also helps you sleep at night, then you’ve really hit the jackpot!
4. Put Your Phone Down!
I’m totally guilty of spending time scrolling on Twitter right before I go to sleep at night, and I’m sure you’re guilt of that too. Not many people realise that time on your phone right before bed might be interfering with your sleep.
30 minutes before getting into bed, it’s best to turn your phone off and even leave it in a different room. The bright screen from your phone keeps your brain active and makes it more difficult for you to ‘switch off’.
If you’re struggling with missing your phone, then try reading a few pages of a book before bed.
5. Stick To A Sleep Schedule
Creating a sleep schedule can help you get a better nights sleep. Waking up and going to sleep at the same time sets the body’s internal body clock. It normally takes 7 days for your body to adjust to a new sleep pattern, but just 1 day to return to a typical sleeping pattern.
6. Keep It Cool
Finding a room temperature that’s perfect for you to sleep in might not be as difficult as it sounds!
The cold makes us drowsy and trying to sleep in hot weather is never easy. Specialists say that setting the thermostat temperature between 65 and 72 degrees is perfect for falling asleep. If you don’t have a thermostat, open your bedroom window and grab a blanket for comfort.
7. Turn Down The Lights
I don’t know about you, but sleeping with the lights on is such a nightmare for me.
Turning off all your lights and sleeping in completely darkness may help with your sleep issues. You could even hang some black out curtains, so when the sun comes up your sleep isn’t disturbed.