It’s the middle of the night and you’re still awake. You’ve been tossing and turning for hours, trying to fall asleep but it just won’t happen. Sound familiar?
If you’re one of the millions of people who suffer from insomnia or have difficulty sleeping, don’t despair. There are things you can do to improve your sleep quality and get the restful shuteye you need.
Here are five tried and tested sleep hacks that can help you enjoy a better night’s sleep:
1. Follow nature’s rhythm
Our bodies are designed to follow nature’s rhythms, so it makes sense that we should too. Get up with the sun in the morning and go to bed when it gets dark at night. This will help regulate your body’s natural sleep-wake cycle and make it easier to fall asleep and stay asleep.
2. Design your bedroom for sleep
Your bedroom should be a calm, comfortable haven that promotes relaxation and encourages sleep. Make sure the room is dark, quiet and cool – around 18 degrees Celsius is ideal. Invest in good quality bedding and blackout curtains or blinds to block out light. And ban electronics from the bedroom – that means no TV, laptop or smartphone in bed!
3. Establish a regular sleep routine
Going to bed and getting up at roughly the same time each day helps train your body to sleep better. A regular sleep routine also includes winding down before bedtime with relaxation techniques such as reading or taking a bath. Avoid caffeine, alcohol and heavy meals in the evening as they can all disrupt sleep. And try not to work or use electronic devices in bed – this will only stimulate your brain and make it harder to drift off to dreamland.