Sleep Tips – Tips To Help You Sleep At Night
– Caffeine. This is such a simple yet somewhat obvious one but give yourself a cut off time for consuming caffeine. Caffeine can help to improve energy, focus and sports performance but it’s a stimulant so it’s likely to keep you away when trying to sleep if you’ve had caffeine late in the day. Believe it or not, caffeine can last in your blood stream for upto eight hours, so I give myself a cut off of 5pm where I won’t allow myself to consume caffeine based products and it’s definitely made a difference.
– Sleep Schedule. It might sound like something you’d put in place for a baby but your body gets used to a routine and thus this can affect your sleep schedule. To help sort your body clock try and go to sleep at the same time and wake at the same time, so your body gets into a habit. If you look at your phone every night for an hour before bed, your body will be used to that happening regardless of when you go to sleep. It doesn’t take long for a schedule to kick in so try and stick to the same time of going to sleep and see how much it helps.
– Relax. It’s said that half the UK population suffers from stress-induced sleep problems so it’s important that you give your body and mind time to relax before trying to sleep. This could be watching TV, reading a book, listening to music or burning a scented candle – anything that will help relax your mind and body so it’s ready for sleep.
– Environment. You need your bedroom to be cosy, comfortable and dark to encourage sleep, so I’d recommend considering blackout blinds or curtain linings if you have a lot of light coming through your curtains. I personally sleep with a blackout sleep mask which blocks out all light without touching my eyes and it works amazingly well at helping me to switch off and ready for sleep. I struggle to sleep if there’s any noise, so I also use ear plugs at night, and they really do work to block out sound and help me to nod off.
– Alcohol. I know how tempting it can be to unwind with a glass of wine in the evening but alcohol can actually hinder your sleep. Firstly it increases the risk of needing the loo in the night, it prevents you from falling into a deep sleep and affects your body clock. Your body may fall asleep quickly after drinking alcohol but the body builds up a tolerance to alcohol quickly so you’ll need more and more alcohol in order to sleep.
– Temperature. For my last of sleep tips, it’s temperature. When you’re lying in bed trying to go to sleep, your body temperature decreases to try and initiate falling asleep. When the temperature in your bed room is hot, it’ll be harder to fall asleep than it would be when trying to sleep in a cooler bedroom. The optimal sleeping temperature is said to be between 15 and 20 degrees centigrade.