Six changes to make to sleep well and feel better

A lack of sleep can make you feel awful in many ways. You may suffer from headaches, a short fuse, lack of concentration and many other negative things. Changing your approach ought to help you sleep well and feel better. Here are six things you can try.

1. Declutter your room

A cluttered room can lead to a full mind. Reducing the number of excess items in your bedroom could really help. It will leave you less to think about and clear your mind, enabling you to fall asleep with fewer issues.

2. Reduce your caffeine intake

When you wake up, the chances are you will grab a cup of coffee to help you feel able to tackle the day ahead. Caffeine is a stimulant. Ingesting too much of it too close to your bedtime will not allow you to fall asleep as efficiently as you otherwise could. It can also prevent you from staying sufficiently hydrated. Try to reduce your caffeine intake altogether, but especially so late afternoon when you stop completely. It can take a little while for your body to adjust to a severe reduction. Be prepared for withdrawal symptoms if you give caffeine up entirely.

3. Add relaxation into your routine

Around half an hour before heading to bed, try to add some form of relaxation into your routine. Many people find simple stretches useful. Meditation is another excellent option. Clearing the mind of worries and self-doubt will promote much easier and a better quality of slumber. To assist, you could try the use of essential oils which are a natural sleep aid. 

4. Avoid excess screen time

Many of us are guilty of limiting our children’s time spent on technology, but when it comes to our own habits, we can be lackadaisical. Watching television which has you hooked can overstimulate your brain, meaning you will find it much harder to switch off. Put down your mobile phone around an hour before bed. Do not fall into the trap of checking emails or social media on your laptop before bed either. It is an unhealthy habit to have and can be really difficult to break. Try reading a book instead.

5. Establish a routine

Head up to your bedroom and into bed at roughly the same time every night. Likewise, be sure to set your alarm for the same time, regardless of which day of the week it is. Doing this helps to establish a routine. Just like people do with their babies and toddlers, keeping things the same helps your body to recognize night and day. It may feel a little odd to begin with, and it is unlikely to work straight away. However, all routines take a little time. Be sure to stick with it for a couple of weeks at least.

6. Replace your mattress

Mattresses do not last forever. They usually need replacing between every five and eight years. Over time, the comfort level they provide will decrease, leading to a poorer quality of sleep. It may be worth trying a new mattress if yours is on the old side.