The health and beauty benefits of a good night’s sleep are endless: brighter moods, a more youthful, rested appearance, improved blood pressure and decreased anxiety to name just a few. Whilst we’re all aware of the importance of sleep – and in most cases desperate to get more of it – those precious six to eight hours a night continue to elude many of us. Whether it’s a snoring partner or the stresses of everyday life, there is no shortage of things to keep you up at night. Fortunately, there are some simple lifestyle changes which are easy to adopt and will greatly increase your chances of catching those coveted forty winks.
WATCH WHAT YOU DRINK
Cutting out caffeine before bed is a no-brainer, and something you’ve no doubt already tried if you are struggling to sleep. Perhaps not so obvious, however, is that coffee is not the only culprit, as fizzy drinks, green tea and even flavored water all harboring their fair share of caffeine. To ensure that caffeine doesn’t prevent you from dozing off at a reasonable hour, try swapping all such drinks for water or natural fruit juice around six hours before bedtime.
EAT SLEEP-FRIENDLY FOODS
Many insomniacs will be pleased to hear that you can actually eat your way to a good night’s sleep. Foods such as yogurt, milk, cherries and pumpkin seeds all facilitate melatonin production, which helps to control your sleep and wake cycles. Incorporating these and other sleep-friendly snacks into your diet throughout the day may make it easier to drift off at night.
GET THE TEMPERATURE JUST RIGHT
A long, hot soak in the bathtub is a popular bedtime favorite, but despite its association with relaxation, it can actually hinder a restful slumber. In order to fall into a sound sleep, the body needs to cool down to a certain temperature, so anything that delays this too close to lights-out can be counteractive. To ensure that the climate is just so, try taking your bath earlier and invest in a temperature-control mattress such as Eve to stay comfortable throughout the night.
MAKE THE BEDROOM A GADGET-FREE ZONE
Gadgets are a major distraction, especially smartphones. Even when they’re on silent, we are often so inherently tuned in to checking them that we do it without thinking, and for some, this doesn’t stop at bedtime. Making the bedroom a gadget-free zone after hours will help you to really switch off, not only removing the temptation to pick them up but also getting rid of any disruptive lights and sounds. If you use your phone as an alarm, it could be a good idea to replace it with a traditional alarm clock instead.
INCORPORATE DAILY EXERCISE
To add to the never-ending list of why exercise is good for you, it may also hold the key to a good night’s sleep. Aside from wearing you out, the release of endorphins (otherwise known as feel-good hormones) can help to alleviate stress, a major contributor to sleepless nights. Whether it’s an after-work gym session or some pre-bedtime yoga, incorporating exercise into your daily routine is an effective way to bring on a peaceful slumber.
