Do you ever have trouble sleeping? I do. And lately it seems to have got worse. I either take ages to fall asleep or wake suddenly in the middle of the night and can't sleep or need the loo twenty times or wake up with the birds... Maybe I can put it down to my age (I can't mention the menopause without coming over all Miranda Hart) but in a bid to rescue my sanity and help my poor family (yes I have been a snapping mess lately) I decided to try and do something about it. I did some research and found that lack of sleep can also have a devastating effect on our physical health.
Image source: healthline
In order to rescue my own and my poor families mental health I did some more research and came up with the following:
Tips to help establish healthy sleep habits.
Keep a consistent sleep schedule.
Get up at the same time every day, even on weekends or during vacations. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Don’t go to bed unless you are sleepy
If you don’t fall asleep after 20 minutes, get out of bed.
Establish relaxing bedtime rituals.
Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing.
Make sure you have a clean, comfortable, quiet, and dark sleep space. Use a sound machine or a fan to block noise from inside or outside the house, and install darkening blinds for streetlights and morning light.
Avoid using electronic devices before bed
For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or if you wake up in the middle of the night.
Exercise regularly and maintain a healthy diet.
Exercising can help regulate your body and make you sleep better, but working out too close to bedtime can activate you and make it harder to settle into sleep.
Avoid consuming alcohol, caffeine or eating before bedtime.
Alcohol and cigarettes can disrupt sleep, and eating big or spicy meals can cause discomfort that can make it hard to sleep.
Reduce your fluid intake before bedtime.
Too much fluid can mean regular trips to the toilet disturbing your sleep.
Avoid naps, especially in the afternoon.
A power nap may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
Hubby and I love our sofa picnics, especially on a weekend so I know there is room for improvement in my eating and drinking habits. I could also do with more exercise. But I know my biggest problem is that I sit all night on my electronic device (the perils of being a blogger). I am going to attempt to stick to my schedule and to introduce a blogging shut off time. Wish me luck ❤️
Do you have any brilliant sleep tips that you could share?