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1. Take time to relax

Select a good book to unwind with. Almost half of the population in the UK experience stress-instigated sleep issues, hence it’s crucial that you allot some time to wind down before going to sleep, whether it’s listening to calming music, reading a book, or having a bath. For other individuals, writing down a to-do list before sleeping can assist in freeing the mind from fretting about the following day’s undertakings.

2. Get into a routine

It’s a known fact that having a fixed schedule assists children and babies sleep at a preordained time. The same case applies to adults also, since it enables your body to set a time whereby it naturally goes to bed and wakes up. Try to be firm when it comes to the time you sleep and make sure to formulate your own relaxation schedule. 

3. Avoid technology

Bar the use of the computer, smartphone, and TV in the bedroom, and make a point not to stare at them for at least an hour before sleeping. This type of device discharges blue light, which inhibits melatonin, the sleep hormone.

4. Create a restful environment

Ensure your bed offers the proper support, adequate space, and comfort to ascertain you rise up and move around less. Sleep number’s performance is perfect for supporting you to get a great night’s sleep. Make sure the temperature of your bedroom has been set right – the optimum range is 16 °C and 18 °C (60°F to 65°F). Decluttering, together with pastel colors and enticing aromas, like geranium and lavender, can also assist in creating a restful space.  

5. Don’t clock watch

Constantly worrying about the time you’ll get sufficient sleep can hinder your body from falling asleep. The best way of dealing with this issue is by reminding yourself that lying in bed and having nice thoughts is better compared to turning and tossing and constantly checking on the clock after every few minutes. If you’re unable to stop your eyes from looking at the clock, you can turn it around or place it in another section of the bedroom so you’re unable to continually check the clock ticking. 

6. Foods for sleeping

Having a healthy diet generally betters sleep, but there are foods that are especially beneficial, like pumpkin seeds, turkey, chicken, and milk. They have the chemicals serotonin and tryptophan, which are integral for the creation of melatonin, the sleep hormone that facilitates sleep.

Learn more from our pros about healthy eating and sleep.

7. Foods to avoid

Alcohol, spicy foods, coffee and large meals shouldn’t be taken in the hours leading to sleep. For most people, taking coffee or other caffeinated drinks in the evening can hinder sleep. You should also steer clear of sugary foodstuffs. The energy rush and eventual crash will wreak havoc on your sleep schedule. Research has also indicated that if you don’t get a good night’s rest, you’ll be more inclined to eat junk food the following day, which creates a poor sleep cycle and poor diet.

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