Many people struggle to enjoy a good night’s sleep, but it’s essential to ensure that we get a sufficient amount of rest every day.
Nutrition, emotional health and our general wellbeing can all affect sleep, but there are ways to create optimum conditions to make the most of our time in bed.
If you’re really struggling with sleep you should speak to your doctor who will be able to help, but read on for our top five tips to improve your sleeping patterns.
Stick to a schedule
Many of us like to have a lie in at the weekend, but this can make it harder to get back into a routine during the week.
Go to bed at a set time each night and set your alarm for the same time each morning. This will help you sleep better and give you extra time to enjoy your weekend activities.
Relax before going to bed
Listening to music, reading a book or using a Betchain bonus code to enjoy a few games at an online casino can help you unwind after a busy day.
Taking a warm bath or meditation before you go to bed makes it easier to fall asleep. Snuggling up with your partner before sleeping can also give you a relaxing sensation.
Keep yourself fit
Taking regular exercise improves our general wellbeing, but it also helps you use the energy you’ve stored from eating and aids your sleep.
Try and get your exercise at least five hours before going to bed, to allow time for your adrenaline levels to return to normal.
Exercising early in the morning offers numerous benefits, both to your health and to your daily schedule, that exercising at other times of the day just can’t provide, so get out of bed earlier and reap the rewards.
Put your devices away
Mobile phones, laptops and tablets emit blue light, which can disrupt your sleep.
Your body is naturally programmed to wake up with light, so put them down at least an hour before bed and you will feel the benefit.
There are also physical considerations to bear in mind. Without giving your typing and swiping fingers time to rest, you increase your chances of giving yourself a nasty repetitive stress injury.
Maintain a comfortable room temperature
Ensuring the temperature is comfortable in your bedroom helps you get a restful night. Open a window, adjust the thermostat and heaters in your room or use air conditioning where needed.
Sleep technologies like the ChiliPad Cube or the Kryo Sleep Performance System have been proven to help people who struggle to get a good night’s sleep.