Updated: Nov 21, 2019
Struggling to get a good nights sleep? You're not alone. In fact figures show that approximately 27% of us struggle to sleep. So effectively 1 in 4 people who read this article may benefit from it.
The truth is there's no miracle cure out there to 100% guarantee a good nights sleep will be had, but there are certainly things we can do to help us on our way. So going forward you're going to find 5 tips to a good nights sleep that are advised by experts.
Tip No1: Stick to Regular Bedtime Routines
Sticking to a regular bedtime helps program your body clock and brain into a specific routine. You may find this difficult at first but persevere. You'll start to notice your body relaxing and edging towards sleep mode as you reach your routine bed time. You should also wake up at the same time each day. Again, you may find this a struggle at first but your body and brain begin to get used to the routine you have set it and you'll begin to wake up feeling fresher and ready for the day ahead.
Tip No2: Put the phone away at least an hour before you go to bed.
Put the technology away at least an hour before bedtime. The light from these devices is known to stimulate our brain and stop us from shutting down. Add that to the concentration we put in to using these devices. Combined, this makes it difficult to switch off and makes getting a good nights sleep extremely difficult.
Tip No3: Read or Listen to a Book
I know not everyone enjoys reading a book however there are many options to the things you can read. It can be a magazine or a comic, even listen to an audiobook. Reading or listening to something soothing helps relax the mind and allows you to drift off to a good nights sleep.
Tip No4: Keep your Bedroom Sleep Friendly
There are any things you can do here but I am going to point out a few that work for me. Blackout Curtains or Blinds keep your room nice and dark and easier to sleep in. I find this to make a huge difference in helping me sleep. Keep the room temperature between 18 and 24 degrees so that you're not too hot or too cold. Another must do is to switch off all gadgets. Turn phones off or at the very least put Airplane Mode on and have phone screen facing downwards. This eliminates any light showing and any notifications disturbing our attempts to nod off. The bedroom should be a place of relaxation. Experts claim that there is a strong association between the bedroom and sleep in people's minds and having the proper bedroom environment will only help to increase and develop that association.
Tip No5: Stay away from Caffeine and liquids late at night.
This one goes without saying. Most of us enjoy a caffeine shot in the morning to get us going or keep us going during the day because that's what caffeine does.
So why would you take a caffeine filled cup of tea or coffee before bedtime. Switch to decaf at least for your night time cuppa. You will notice a huge difference in how your body begins to relax. In fact stay away from excessive liquids completely prior to bedtime to avoid the middle of the night runs to the toilet.
This is more from a personal note. Insomnia can be a sign of a magnesium deficiency. I take soluble magnesium about 30 minutes before bedtime and I read my kindle when I get I to bed. The difference I felt when I began taking this vitamin was huge. My quality of sleep improved, I had more full night's sleep, my muscles relaxed and I genuinely felt much more stress free. This alone has benefitted me personally but combined with the other 5 tips in this article, I am sleeping better now than I have ever done before.
As I update this blog, I have recently stumbled upon Thunder Sounds on Amazon Alexa. This (to me) is so relaxing whilst in bed but there are any other sounds to listen to such as "nature sounds2. I generally set it to turn off after one hour by asking Alexa to "stop playing thunder sounds in one hour". By that time, I am fast asleep in perfect slumber.