Many Australians find it incredibly difficult to recall the last time that they had a good night’s sleep. For many, it was back when they were much younger, and they had very little to worry about. Now that they are adults, their sleep is suffering in negative ways, and it is starting to have a real impact on their physical and mental health. The reason why many of us can’t get to sleep at night is that we surround ourselves with modern appliances all day and all night.
It is very seldom that we put down our smartphones until it is about 10 minutes before we go to sleep, and by then, it’s too late. You have been looking at your phone for too long, and all of that blue light will keep you awake for the next hour or more.
If you want to enjoy better sleep patterns, then first of all, you need to be comfortable, so invest in some new bed sheets and then try to follow the following top tips:
- Sleep & rise at the same time – You need to get your body into the habit of falling asleep at a particular time every single night because if you go to bed at 11 PM all the time, then your body gets used to this, and so it starts to prepare itself for sleep before the event itself. The same applies when waking up in the morning, and if you wake up at that time every day, then your body will be ready for the day ahead.
- Stay away from the caffeine – Many people enjoy a hot cup of tea or coffee late into the evening, but you need to remember that both these drinks contain caffeine, so they will keep you up for longer when you’re trying to get to sleep. It would help if you didn’t have any caffeine-based drinks at least a couple of hours before bedtime and certainly not five minutes before your head hits the pillow.
- Resist taking a nap – Many of us here in Australia feel particularly tired at certain times of the day, and after we have had lunch is one such instance. You need to fight the desire to nap during the day because this will affect your night-time sleep.
- Eliminate distractions – When it comes to going to sleep at night in your bedroom, be sure to draw the curtains, close the blinds and make the room as dark as possible. Consider creating some white noise using a fan and reading a book until your eyes start to feel heavy, and you know that you can drop off to sleep immediately.
- Limit screen time before bed – The blue light emitted by smartphones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to avoid screens for at least an hour before bedtime. Instead, consider engaging in calming activities, such as reading a physical book or practising relaxation techniques to help signal to your body that it’s time to wind down.
- Create a calming bedtime routine – Having a consistent and relaxing bedtime routine can help signal to your body that it’s time to sleep. This can include activities such as taking a warm bath, practising meditation or gentle yoga, or listening to soothing music. Establishing a series of calming practices before bed can help reduce anxiety and prepare your mind and body for restful sleep.
There are many things that you need to avoid before going to bed, but one of them is not exercise. It pays to do some stretching and some exercise about an hour before you want to go to sleep. This will help to relax you, and hopefully, you will go to sleep quickly.
