Getting a good night’s rest doesn’t always come easy for us at the best of times, so in this current state of unease and extra stress, it can be even more difficult. We often find ourselves awake in the twilight hours, tossing and turning without being able to sleep.
There’s no need to worry, though. There are plenty of things you can do to make sure you get more shut-eye at night. We’ve compiled these top tips to help you sleep like a baby during the lockdown.
Use the Right Mattress
You might’ve never considered whether you’re using the right mattress. Perhaps you think they’re all the same. However, over the years, experts have developed various kinds depending on your body type and how you sleep.
Nowadays, you can find the perfect mattress for side sleepers, back sleepers, and front sleepers. There are also options for singles, couples, small people, and large people.
Using the right kind of bed can make such a difference in your quality of sleep. If you’re battling and waking up exhausted every morning, then it may be time to get a new mattress.
Put Your Devices Down
It’s always tempting to reach for your phone or catch up on your favorite TV show when you can’t fall asleep. This is possibly the worst thing you can do, though.
Blue light has a significant effect on our brain that keeps it active instead of producing those precious sleep chemicals. This makes it difficult to go back to sleep once you’re awake.
If you need to do something to stop you lying in bed and overthinking things, it’s best to make a cup of soothing herbal tea or grab a book and read it under dim light.
Be Careful of What You Eat and Drink
It’s not uncommon for us to feel a pang of hunger later in the evening. There’s nothing wrong with grabbing a small snack or drink to keep us going. Sleeping on an empty stomach can feel uncomfortable, but be careful what you choose to consume.
It’s best to steer clear of chocolate, coffee, soda, and tea. These all contain caffeine and can keep you awake much later than intended.
Don’t go for anything rich or spicy, either. These kinds of food often lead to indigestion later on, which keeps you from dozing off. Alcohol should also be avoided at night, as it could cause restlessness and a few trips to the bathroom.
You could grab a handful of nuts and dried fruits or try herbal tea like chamomile, which can help send you off to sleep.
Get Into a Routine
Going to bed and waking up at the same time each day does wonders for your sleep quality. Your circadian rhythm aligns itself with these cycles, and if it’s consistent, your body knows what to do and when.
Sticking to a routine will mean that you almost always get the same amount of sleep. You’ll also find it easier to drop off in the first place. The odd night out won’t hurt you, but don’t get into the habit of staying up too late.
When you start feeling sleepy after lunch or during the day, having a nap on the sofa sounds incredibly inviting. It’s not always a good idea, though. It could keep you up later at night while making you feel groggy for the rest of the afternoon.
If you really must get a short sleep-in, then the term ‘40 winks’ should apply. A quick 20-minute nap can make you feel refreshed and shouldn’t do too much harm to your sleep that night.
Create the Perfect Sleeping Environment
To make sure that your body and mind can relax, you need to create a calm environment. You should only be sleeping and being intimate in your bedroom. Take the TV out and ensure you have a separate home office. Working from your bed is detrimental to your sleep quality.
Make use of calm lighting and soft colors on the walls. Invest in some comfortable bedding and check that the temperature is just right. Being too hot or cold might stop you from settling down properly at night.
Sleep Easy from Now On
You no longer need to spend hours each night wishing yourself back to sleep. By using our tips and guidelines, you should be able to drop off quickly and stay that way until morning. You’ll be thankful you took the time to form new habits while feeling well-rested from now on.