While most of us aren’t always able to get to bed at an early time every night, there are other ways in which we can improve our sleep quality. Getting enough sleep is essential for everyday functioning and will make a big difference to your health, mood and brain activity throughout the day. Sometimes it’s the smallest changes to your routine that will make the biggest improvements for the quality of your sleep. So to ensure you’re getting the sleep you need, here are our top 10 sleep hygiene tips!
10. Avoid Food Before Bed
It is important to have your evening meal at least a few hours before you go to bed as it helps with digestion and can prevent sleep problems. Additionally, some food and drink have caffeine which make it more difficult for you to fall asleep quickly.
9. Exposure To Light
Although it helps to have a darker room for falling asleep, it is also crucial to allow some light in when you wake up. A great sleep hygiene tip, light exposure helps to keep a healthy wake-up cycle in the mornings.
8. Comfortable Sleeping Environment
It is more difficult to fall asleep in a bedroom that is extremely messy and uncomfortable as it doesn’t put your mind at ease. It is also worth making your bed properly in the mornings as it will appear to be more inviting when it is time to go to bed again.
7. Regular Bedtime Routine
If you attempt to sleep at different times every night, this will only affect your quality of sleep in a negative way. This is an important sleep hygiene tip so try to establish a regular bedtime routine so that your body can adjust and wind down at a similar time.
6. Avoid Naps
Although naps are a good option for those who are not able to maintain a good sleeping environment at night for example if you’re travelling, you should actually avoid napping during the day. Taking naps before bedtime will disrupt your quality at night.
5. Comfortable Routine
Nothing puts you in a better mood for sleeping than feeling warm, comfortable and peaceful. You can achieve this sleep hygiene tip by taking a warm shower, wearing warm pyjamas and trying meditation.
4. Set Your Alarm
Setting an alarm will actually help to put your mind at ease so you subconsciously know when you need to wake up. You can rely on your alarm so your body can relax.
3. Remove Background Noise
Your sleeping environment plays a large part in your ability to sleep well at night. It is important you turn off the TV completely and remove any other background noise that could disturb you.
2. Quality Mattress & Pillows
It may seem obvious, but many people forget or don’t get round to purchasing a new mattress or pillow. If you need a new bed, you should push this higher up your priority list as sleep deprivation due to discomfort will affect your everyday mood.
1. Exercise Regularly
Exercise has many benefits and improving your sleep quality is one of them. This is an excellent sleep hygiene tip if you don’t do so already!
Sleep hygiene refers to a variety of practices that help improve the quality of your sleep and performance throughout the day. To start your improvement, please click here to view our full range of pillows.