How to make sure you’re sleeping better — AD

How to make sure you’re sleeping better


Sleep is the key to health and happiness but for many of us it is often hard to get several hours of shut-eye. Here are seven of the best tips to ensure that you have the best sleep that you can.

Stick to a sleep schedule

Set aside no more than eight hours for sleeping each night, but remember that It is recommended that a healthy adult should be having at least seven hours of sleep. You should go to bed and wake up at the same time every day and try limiting the difference within your sleeping schedule to only one hour on the weekends. If you are consistent within your sleep schedule, it will enforce your body’s sleep and wake cycle 

Eating and drinking

Pay attention to what you are eating and drinking – you should never go to bed too hungry or too full. Avoid large meals within a couple of hours before your bedtime because it might cause discomfort, which will keep you awake.

This applies with nicotine, caffeine, and alcohol. The effect of these substances can take hours to wear off and can cause problems for your quality of sleep. Even though alcohol might make you feel sleepy at first, too much may possibly disrupt your sleep later on in the night.

Your bedroom needs to be a restful environment

Your bedroom should be dark and quiet, with minimal exposure to light from electronics. Move any workloads to another room, as giving the brain activity before sleep will cause problems as you struggle to wind down.

Try not to nap during the day

The less you nap during the daytime, the better your sleep quality will be at night. If you are a lover of napping, then limit it to 30 minutes and avoid kipping late in the day.

Buy a new bed

Is your bed old? Do you find it hard to get comfortable at night? Your bed needs to be comfortable and right for you in order for you to get a good night’s sleep. Shop around using companies such as Divan Bed Centre which has a wide range of different beds that are functional for any bedroom.

Exercise Early

Exercise can help you sleep faster and soundly, but only if it is done at the correct time. Exertion stimulates your body and helps activate your brain, but try to exercise at least three hours before going to bed or first thing in the morning to keep you refreshed for the day – and not inhibit your sleep patterns.


Sleep can be ruined by being too hot or too cold. While sleep is induced when you are resting and the core temperature of your body is lower, if the heat in your bedroom is too hot or cold your body thermostat will be inconsistent, which leads to a restless night sleep. Try and find the perfect balance. Achieving calming activities before bed such as taking a bath or using relaxation techniques might help towards a better sleep too.

Image of bed courtesy of Shutterstock

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