The feeling of a good night’s sleep can make all the difference to your mood, energy levels, focus and general health and wellbeing. If you’re not lucky enough to be one of those people who wakes up each morning feeling refreshed and ready to go, here are some tips that might help:
- Limit your caffeine intake, particularly in the afternoon. For me, this means only having one coffee a day and having it before lunch. I find if I have one in the afternoon I might still get to sleep at night but my sleep seems more disrupted.
- Aim to get to bed at a similar time each night and wake up at a similar time each morning. Experts recommend not sleeping in too much in the weekends so you get into a routine and don’t shift your body’s ‘natural clock’.
- Think of relaxing, peaceful things before bed. Worry and anxiety are major causes for insomnia so take your mind away from your troubles by reading a book, listening to some peaceful music or flicking through a magazine before bed. If you need to, write down what’s on your mind and tell yourself you’ll revisit it in the morning.
- Focus on your breathing. Bring yourself to the here and now and take 10 deep breathes in and out. If you lose count or find your mind start to wander off, start again from one. And if you still struggle, you might like to try using a relaxation or meditation app such as the ‘smiling mind’ app.
- If you wake up during the night, resist the urge to check the time…in fact, set your alarm and move your phone/alarm clock away or turn it upside down so you can’t see the flashing lights from it or anything that could be a distraction.
What are your favourite tips for a good night’s sleep?