Discover ten ways to get a better night’s sleep and reclaim your waking hours.
Do you feel tired during the day? Do you have trouble falling asleep? Do you wake up during the night? Discover ten ways to get a better night’s sleep and reclaim your waking hours.
1. Sleep to a schedule
Your circadian rhythm is your body’s natual sleep-wake cycle. If you go to sleep and wake up at the same time each day you will feel significantly more rested than if you get the same number of hours at different times. Even changing your sleep times by an hour can leave you feeling tired or ill-rested.
2. Nap smart
Napping can be a great way to make up for lost sleep, however napping too late in the day or for too long can throw out your circadian rhythm. Nap early in the afternoon, and limit your naps to 30 minutes, no more.
3. Light your days
Melatonin is one of the chemicals which tells your body to go to sleep or stay awake. The brain secretes more when it is dark, and less in sunlight and under bright lights. Increasing your exposure to natural light during the day will help you to feel more awake, and making sure there is no light (for example the television) where you sleep will help you to rest more easily.
4. Keep your cool
Most people sleep better in a room which is slightly cool, or about 18°C. If you feel cold try wearing warmer pyjamas – this will also keep your heating bill down.
5. Reserve your bed
Your bed is not a workstation. By reserving your bed for sleeping and sex you will train your brain to automatically relax when you get under the covers. This means moving the television out of the bedroom and avoiding using your laptop in bed.
Click NEXT to discover five more ways to get a better night's sleep
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