A good night’s sleep is one of those things we all need to function properly, but most Brits are struggling to get their 8 hours kip. The news of this trend is concerning, particularly as diabetes, heart disease and obesity are among the serious health concerns associated with long-term sleep deprivation.
With so many sleeping pills and aids on the market, it’s easy to get swept up in the idea of throwing some tablets at the problem and hoping it goes away. However, if you prefer a more natural approach, there are plenty of small changes you can make to improve your ability to fall (and stay) asleep.
Here, we outline some tips for improving your sleep naturally.
Pre-bed routine
It can be difficult to fall asleep when you have a whirlwind of thoughts in your brain, so set aside sometimes an hour or 30 minutes before bed to dedicate to activities to help your mind wind down. Reading, listening to some calming music, or taking a bath will all help you relax and feel ready for bed. You may also find deep breathing, yoga, or meditation helpful.
Body Clock
The NHS advises most adults need between six and nine hours of sleep each night. Working out how much sleep your body needs will make it easier to decide when to go to bed and when to wake up. It’s best to go to sleep at the same time every night, to help set your body clock. This may be difficult at first, but your body will adjust over time.
The right bedding
If you’ve ever found it hard to fall asleep during a freezing winter or woken up in the middle of the night feeling overheated, you’ll know how your body temperature can affect your sleep. Ensure you have the best duvet and bedding for the warmth of your room and your body or a mattress for hot sleepers if you struggle to stay cool at night. During the colder months, it may be helpful to have a blanket nearby.
Comfortable nightwear
As with bedding, the right nightwear can have a significant impact on how well you sleep. Comfort is key when it comes to choosing the right pajamas, so opt for loose-fitting nightwear. It may also be helpful to consider pajamas made from fabric that promotes thermoregulation during the colder months, while something breathable will help you keep cool throughout summer. You can also style and wear comfortable nightwear during the day to provide you comfort when you stay at home and have no plans of going out.
Your sleeping environment
In order to fall asleep in your bedroom, your brain needs to associate the space with restful activities. Where possible, keep the TV, video games, or other stimulating, screen-based activities to other areas of the house so your mind can properly switch off when you go to sleep. Ensuring your room is quiet and dark enough will also make it easier to fall asleep at night.
