Are you struggling to get a good night’s sleep? If so, you’re not alone.
According to studies, nearly 30% of adults experience difficulty falling or staying asleep.
The good news is that there are several steps you can take to improve your sleep associations and get the rest you need. In this article, we’ll provide you with some top tips to help you achieve a restful and rejuvenating night’s sleep.
Firstly, a little about me. I’m Sam and I am a trained sleep therapist. I have been helping people solve the problem how to get a good night’s sleep for a few years now, and I am passionate about this.
I have developed a training program which helps you identify challenges, triggers and have a better understanding of your sleep and sleep habits. Most importantly, it helps you get a better night’s sleep : )
This blog is going to look at 6 things I regularly tell my clients about how to get a good night’s sleep.
How To Get a Good Night’s Sleep | 6 Tips
1. Tidy up your sleep hygiene by avoiding caffeine at least 7 hours before bedtime. Also, avoid heavy meals and strenuous exercise 2 hours before bed.
2. Keep your bedroom cool, dark, and quiet to complement your body’s natural sleep temperature and support your sleep hormones. A sleep mask and a fan can help you achieve this.
3. Protect your sleeping space by keeping your bedroom a place for only sleep and intimacy. Avoid engaging in any other activities such as working, reading, watching TV, scrolling on your phone, or even meditation or prayer. You want to only associate this space with sleep and nothing else.
4. Set aside some time for constructive worry. This means writing down all the things you are grateful for from today, including events or occasions you are looking forward to. Then make a plan for tomorrow for how you can extend or exaggerate this feeling. Next, write down all the things that are troubling you from today or that are worrying you for the future. Then write down ways you can address those tomorrow.
5. If your current bedtime routine is associated with your inability to initiate sleep easily, try moving those bedtime activities to a couple of hours before bedtime. Follow this with a “buffer zone” where you can allow thoughts and feelings not addressed during the constructive worry exercise to float into your mind and then out again. This reduces your chances of bringing those thoughts to bed.
6. Keep your body clock, also known as the circadian rhythm, regular by keeping the same bed and wake times every day. Yes, that means weekends too! By doing this, your body will come to expect bedtime and start releasing the all-important hormone ‘Melatonin’ which cues your body for sleep.
I have a range of options which may be suitable for you, starting from as little as £99.