Struggling to get a good night’s sleep can have a huge effect on your physical and mental wellbeing, which means that not getting enough restful hours can impact on your energy, mood, and motivation the following day. There are simple techniques you can put in place to allow you to catch up on much-needed rest time, leaving you feeling recharged and ready to combat your daily tasks.
Making small, but important changes can have positive effects on the quality and duration of your sleep. Here are some top tips you may wish to try:
1. Manage your bedtime routine
Although it’s most common for babies and children to follow a bedtime routine, it is also important for adults to do, so our bodies are programmed to relax and wake up at appropriate times. Set yourself a suitable time each evening to head to bed and beforehand, try and come up with a relaxation routine to give yourself some time to unwind. You may wish to have a warm bath or carry out calming exercises such as yoga to set you in the zone.
2. Check for bed bugs
An infestation of bed bugs within your mattress may cause severe discomfort when it comes to a good night’s sleep. It is quite common to get bitten by these little creatures, and an unclean bed may make you restless and uncomfortable. Bed bugs feed on the blood and can often go unnoticed when nestled within your bedding. A Pest Control Exterminator Service will carry out a thorough investigation to seek whether you have a bed bug infestation and use professional tools to exterminate the insects quickly and effectively.
3. Include physical activity in your daily routine
Incorporating physical activity into your routine has been proven to improve sleep quality. Whether you choose to take on vigorous activity or a simple ten-minute stroll, any type of movement will be of benefit. Be aware not to work out too close to bedtime, or it may have the reverse effect and cause you to stay awake for longer.
4. Make your bedroom a restful space
Make your that your bedroom is one place within the home where you feel fully relaxed. For example, your bed should be comfortable and supportive, and the room itself should be the correct temperature; averaging at 65 or 66 degrees. The darker the room, the more likely you will start to relax. It may also be worth installing blackout blinds or curtains to prevent the sun from peeping through in the early hours of the morning.
5. Avoid using technology
We can become highly reliant on checking our phones and laptops for constant updates, but doing so before bedtime can be a contributing factor to poor sleep patterns. The blue light emitted from these devices keeps our minds alert and slows down the sleep hormone, melatonin. If you must check your device, turn the brightness down as low as possible and keep the usage time to a minimum to ensure you can drift off to sleep more naturally.