10 Tips to get a good night's sleep

We all know that sleep is essential, but how many of us sleep enough? We function better after a good night’s sleep. We are more productive, calmer, happier and will even make better health choices after a restful night. Sleep increases resilience too.
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For me, there are two main areas to focus on to get a better sleep: preparing the space and preparing ourselves.

Prepare the space
 
​1.   Make the bedroom calm and relaxing; a place for sleep

• Clear the clutter and make your bedroom somewhere that welcomes you rather than stresses you at the end of the day. This may sound obvious, but you’d be surprised what some people keep in their bedroom!

2.   Ensure your bed and bedding are comfortable

• Use a mattress and pillow that support you and ‘feel right’. You will sleep better and minimise a sore back and neck.

3.   Keep the room at a good temperature

• Sleep experts recommend 16-18°C as the optimum temperature.

4.   Make your room as quiet and as dark as possible

• Blackout blinds can be a relatively inexpensive way to improve your shut-eye. Keep noises to a minimum. Ear plugs can be handy too.

5.   Remove technology from the bedroom

• There is increasing research that shows how blue light from screens can affect sleep. Keep your phones, tablets, laptops and TVs out of your bedroom
• If this isn’t possible, for example if you also use your bedroom as an office, do make sure that any items are turned off and not left on standby. Lights whether constant or flashing can interrupt your sleep.

 
Prepare yourself

1.   Have a routine

• Sleep experts recommend going to sleep and waking at the same time every day – even the weekend.

​2.   Let go of the day’s worries before you go to sleep

• Find ways to manage stress. How about writing down any worries or jobs that need doing before you go to sleep? This way you have a plan that is ready to go, and you will not need to worry during the night. Why not begin a gratitude ritual and think of three things to be grateful for in your day? This can be a great way to let go of stress and look at the bigger picture.

3.   Wind down before you go to bed

• Have a long bath, do some relaxation exercises, read a good book or even just take a few deep breaths to signify the end of the day. Also make sure you have no screen time for at least an hour before bed to avoid the effect of blue light.

4.   Pay attention to what you eat and drink during the day

• Certain food and drink can act as a trigger for a disrupted night’s sleep. See if you can find a pattern to when you sleep better or worse.

5.   Exercise

• ​Those who exercise regularly sleep better than people who don’t. However, avoid vigorous exercise for 3 or 4 hours before bed as this can have a negative effect on sleep.

 
One of my clients keeps a sleep diary. Through this she has been able to identify foods that stop her sleeping well and also realised that she has a much better night on the days she exercises. Maybe you could give it a go!

And finally, don’t stress about sleep. However, if you are worried that lack of sleep is affecting your day to day life, have a chat with your GP and see how they can help.