For many, sleep can be a difficult bed companion. It doesn’t matter if you’re well-rested certain nights but not others or you’re just unable to get enough rest even if you try and it’s often as if the ideal of a perfect sleep is just not possible. In reality, just 6 percent of British people are receiving at least 8 hours of sleep each evening This indicates that it’s an issue that is widespread.
But, while there are many grave medical reasons for why you may not be sleeping enough There’s a good possibility that something within your routine is causing your back. Sleeping well doesn’t need to be difficult which is why we’ve compiled five easy rules that nearly everybody can apply to get more rest.
Rule 1: Pick the time to go to bed and wake up time
The first rule of simple sleep is to pick an appropriate bedtime and wake time, and adhere to these as tightly as you can. This is a better option than the others because it basically creates the guidelines to ensure a restful night and gives you a framework to work around.
This is crucial because your body’s rhythm is a pleasure the sleep patterns it will change to. Therefore, if you’ve got an established sleep time your brain will become adjusted to it and start inducing you to feel sleepy and ready to sleeping at the appropriate time. Similar to when you routinely rise at a particular time your body clock will become accustomed to make you more alert. This means that you’ll be ready for sleeping between these two times.
Rule 2. Don’t take all day trying to sleep
If you’re experiencing trouble sleeping It‘s not a good idea to try for too long to fall asleep. If after 20-30 minutes you‘re still not getting far from getting rest, don’t worry yourself out. Instead, do something that is relaxing for you for example, listening to the radio or reading the book.
This is a good rule to taking note of because the longer you are chasing sleep even when your body just isn’t fully prepared for it, the more likely will be annoyed and reduce your chances of a restful night. Keep in mind that achieving five hours of restful sleep is much better than sleeping off and on for seven hours, as your body will be in a position to enjoy a restful and restorative sleep.
Rule 3: Make sure you’ve been sleeping in the correct conditions
Your body requires the proper conditions to rest comfortably therefore, you’ll need to ensure that your bedroom and bed are placed in a way that encourages a healthy sleep.
The ideal temperature to sleep is 16 to 180 degrees, so you might need to alter the thermostat to ensure that your bedroom is cooler during the night. It is also more comfortable to sleep in darkness however if you have light coming in through your windows you should consider using dark curtains or blinds to block it out.
Another factor to take into consideration is how comfortable and supportive your bed is, as it’s more difficult to go to sleep in a state of discomfort. When your mattress appears worn out or damaged, think about purchasing a brand new memory foam mattress and giving it fresh renewal by using the purchase of a Memory foam mattress topper. The right mattress to sleep on is equally important and you should look over our tips for picking the ideal mattress for the front, back and sleepers on the sides.
Rule 4: Stay clear of disruptive drinks and food before the bed
If it is getting late in the morning, there are some types of drinks and foods that you must avoid if you do not want to disrupt your sleep. There are obvious ones like alcohol, coffee, sugary drinks and snacks, as well as alcohol However, there are certain ones you aren’t conscious of, such as hot and high-fat meals.
There are other foods believed to help sleep, including pasta, fish and yoghurt, and certain drinks, such as herbal teas and milk. Make sure to read our blog post about sleeping and eating to find some additional suggestions to help you rest better.
Rule 5: Design an end-of-year ritual
In our first rule we described how humans tend to have habits who thrive by having a routine to sleeping. That also applies to the days prior to bedtime since you can help your body be aware that rest is right close by developing the habit of doing the same things prior to going to bed.
In the two hours prior to bedtime you can take a bath, practice yoga or meditation or watch a show or read a good bookany low stress activity you enjoy doing. If you keep making time to do this prior to you go to bed and your body is conditioned to itself to anticipate sleep the next day and you’ll be mentally at ease to fall asleep quickly.
If you follow our five golden rules you‘ll put yourself in the ideal position to have a good routine of sleep. If you’re experiencing problems with your sleep regardless of trying various methods to solve the problem then you must consult your physician as there could be a health issue.
