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10 Tips For Better Sleep

Better sleep will improve almost every aspect of your wellbeing. You will be more alert, have more energy and be able to enjoy life to the full. However, many people deprive themselves of these benefits, simply by failing to take positive action to ensure that their sleep is of the best quality possible. This article lists 10 important tips for better sleep which you can start to implement today.

Better Sleep Tip #1 – Avoid Caffine, Alcohol and Nicotine Late In The Day

Caffine and Nicotine are both powerful stimulants which can keep your mind active for lengthy periods after consumption. For caffine this can be up to 12 hours. What is more smokers may be awakened by their bodies craving for nicotine during the night. Alcohol might actually appear to help you sleep – however the quality of sleep is often reduced by this. Avoiding these substances before bed-time can have a positive effect on your ability to sleep better.

Better Sleep Tip #2 – Exercise Helps Sleep, But Not Too Late

A healthy lifestyle including regular exercise is one of the major factors which affect your ability to sleep well. Exercising late at night, particularly 2-3 hours before bed, can actually have the opposite effect – as your body will be stimulated. Make sure that your exercise is regular and occurs during the day, that way this will help you sleep better and not become a cause of insomnia.

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Better Sleep Tip #3 – Cut Out The Naps!

Napping during the day is a significant factor in determining how well you will sleep at night. This can become a ‘viscous circle’, since not sleeping at night can make you tired during the next day – and so on. Break the chain by ensuring you do not nap during the day. Your nights sleep will improve meaning that no nap will be required the next day.

Better Sleep Tip #4 – Your Bed And It’s Materials

People naturally toss and turn while asleep, and making sure you have enough room to do so will ensure that you do not wake up when this occurs. Scratchy bedding materials and pillows which are of inappropriate firmness or size are also common causes of insomnia. Those looking for a good nights sleep should examine these aspects of their sleeping environment thoroughly.

Better Sleep Tip #5 - Your Room

A quiet and dark room is ideal for ensuring that you sleep well. This includes such factors as drafts. Making sure that you are able to switch off the light without disrupting your relaxed posture is another tip that can assist with better sleeping.

Better Sleep Tip #6 - Masking Unavoidable Noise

There are many situations where noise is difficult to avoid while you are trying to sleep. These include traffic noises or just a large family with different bedtimes. If you can not avoid disruptive noise then the next best thing to do is to mask it. Ear-plugs are an effective method. If you are uncomfortable using these then ‘white noise’, for example from a fan, can also be a very effective sleeping aid.

Better Sleep Tip #7 – Temperature Matters!

A room which is too hot or too cold can prevent you from falling asleep. However you should also be aware that sudden changes in temperature may cause your sleep to be disrupted. Examples might include a sunny window which heats your bed at 6am, of drafts being felt when your central heating is not on. The bedding you use should also be factored into finding a comfortable temperature that lasts all might.

Better Sleep Tip #8 – Listen To Your Body-Clock

A regular sleeping schedule is one of the key components of a great night’s sleep on a regular basis. Once you are in a routine then you have the benefit of your bodily systems winding down just as you want them to. If you feel as if you are fighting your body rhythm then adjusting your sleep time by just 15 minutes each night until you find a good balance can be a great way to find that great night’s sleep.

Better Sleep Tip #9 – Food Glorious Food

Too much food, or even the wrong types of food, can have a negative effect on sound sleep. Conversely, selecting the right kinds of food for a light-snack an hour or so before bed can be very beneficial. The key foods contain a substance called tryptophan, which is commonly found in foods high in carbohydrates. Avoid anything with too much protein or high sugar levels and your sleep will be better still.

Better Sleep Tip #10 – Anxiety And Worries Shelved

Anxiety and / or worries about many aspects of our increasingly complexlives can disrupt sleep. One simple but effective tip for shutting these away is to keep a notepad and pencil by your bed. If thinking about a work or family issue (for example) keeps you awake then simply make a note of this and promise yourself you will address it in the morning – you are now free to get a good night’s sleep.

Bonus Tip: Towards The Best Sleep Ever

Those people who know how important sleep is towards enjoying a balanced and healthy lifestyle should check our the amazing Sleeptracks system today – it might just transform your life too.

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