If you have children or a hectic work schedule, you’re probably used to disturbed nights. In the short-term, most of us can cope with sleepless nights. However, if sleep deprivation continues, the effects can be serious. If you miss out on quality sleep on a regular basis, you may constantly feel like you’re running on empty. You may also feel irritable and restless. If a peaceful night is a distant memory, here are some failsafe tips to help you sleep well every night.
Most of us are aware that regular exercise has benefits for our health, but did you know that working out can also help you to sleep? One of the most common reasons people struggle to sleep is stress. Stress affects most of us to some degree at some point in our lives, but for many, it can become unbearable. If you feel like you’re always under pressure, it’s a good idea to try and adopt some stress management techniques or see your doctor. Exercise is often recommended as a self-help coping strategy. When you work out, your mind is distracted, and you can also channel any frustration and pent-up anger or anxiety. Exercise is cathartic, and you can often feel the tension leaving your body. After you’ve finished your session, you’ll also find that you feel better. This is because endorphins are released when you do physical activities. Endorphins lift your mood.
When you have young children, it can be tricky to find time to exercise. Buy a DVD and do a quick 20-minute interval training session while your children sleep, or take them out for a walk in their stroller.
If you’re frantically trying to work, raise kids and run a household, you may be guilty of relying on caffeine and fast food to get you through the day. While these seem like quick fixes, they can actually wreak havoc with your sleep patterns. Caffeine and sugar are stimulants, which perk you up. They also cause short-term peaks, which are usually followed by troughs. Try to avoid snacking on sugary foods and drinks during the day, and stick to decaffeinated drinks after 3 pm. If you are pushed for time, take a weekend afternoon to cook family-size helpings of stews, pasta dishes, soups, and casseroles. You can freeze anything you don’t use that day, and this will save you loads of time in the week. All you have to do is get your meal out before you go to work and then heat it up when you get home.
Peace and quiet
Peace and quiet can be hard to come by if you have children or pets. Although it may seem like an impossible dream, it is possible to create a peaceful haven in your bedroom. This will undoubtedly have a positive impact on your sleeping routine. Try to get your children into a regime from an early age and encourage them to sleep in their own beds. Although it’s nice to have cuddles in the morning, sharing beds with wriggling toddlers every night is likely to disturb you.
If you’re unhappy with the look of your bedroom, or you don’t find it very relaxing, making simple changes can often make a big difference. Swap bright colors for muted tones and create ambiance with candles and cozy soft furnishings. Use bed linen and cushions to lift plain walls.
Once you’re in your bedroom, avoid distractions. Try to avoid watching television, checking emails or texting friends. Climb into bed, get comfortable and hopefully, you’ll nod off without any trouble.
The perfect mattress
Do you often lie awake at night because you can’t get comfortable? Are you sick of feeling springs in your back? Your mattress is really important, not just for your comfort, but also for your health. It’s essential to have a mattress, which provides support for your back and promotes good quality sleep. If you’re looking for a new mattress, it’s worth visiting stores and showrooms to test some out. You can also search for products and read reviews online. There are all kinds of different brands and types out there. If you suffer from back pain or general aches, you may wish to consider investing in a waterbed. Check out companies like Boyd Waterbeds for ideas. It’s also beneficial to remember to change your pillows every two years. When you buy pillows, make sure that your head is raised, and your neck is supported. Don’t use too many pillows, as this may cause your neck to feel stiff and sore.
Your body has an internal clock, which adapts to your daily routine. If you adjust your regime, your body clock will soon follow suit. If you feel tired during the evening, but you don’t go to bed until late, consider changing your sleeping habits. Head up to bed when you start to feel tired and try and get into the habit of going to bed at a similar time each day. Before you go to bed, give yourself a little time to relax. If you’ve had a busy day, your mind and body need time to rest and recover. Run a hot bath, chill out with some music, or flick through a magazine.
Once you’ve left work, switch off that part of your mind and don’t think about meetings tomorrow or deadlines. Although it can be hard to leave work at the office, an active mind can make it tough to nod off. Resist the temptation to check your emails or turn your laptop on. Use your evenings to catch up with the kids, spend quality time your partner and unwind.
A good night’s sleep can make a world of difference to your energy levels and your mood. If you’re having trouble sleeping on a regular basis, try these tips out. If you’re still experiencing problems, don’t hesitate to seek advice from your doctor. It’s important to address sleep issues to reduce your risk of illness and ensure you’re able to live life to the full.