A lack of sleep can have a serious effect on your mental and physical health. Lack of sleep can affect your immune system, your memory, and your emotions.
Persistent lack of sleep can really affect your life, so it’s important that if you are having trouble sleeping, you try and improve your quality of sleep.
However, remember there is a difference between ‘not being a great sleeper’ and insomnia. If you believe that you are suffering with insomnia, make sure that you seek the help of a medical professional.
These ideas are tips for changing up your lifestyle to get more good quality sleep, consistently, to improve your wellbeing.
Stick to a regular schedule
It’s the oldest trick in the book, but sticking to a regular waking and sleeping pattern will help you consistently have a good night’s sleep. You can prepare your body for sleeping with an evening routine which will signal to your body that it’s time to wind down.
For example, if you need to get up at 7am for work, try to stick to this regular wake up time- even at weekends!
When you stick to a schedule, your body gets into a routine and expects to rise and sleep at the same time every day. This is why we experience jet lag when flying overseas– our body just isn’t used to going to bed and getting up at such vastly different times!
Limit screen time
Blue light is emitted from our screens and this artificial light tricks our body into thinking it is daytime- weird right?! There are studies to suggest that blue light supresses melatonin levels which in turn delays sleepiness.
Screens stimulate our brains, and because of this, it’s a good idea to limit the use of screens for at least an hour before going to bed. Make sure that you allocate some time to wind down at the end of each day- without screens- perhaps with a book or a bath instead.
Change the atmosphere of the room
Make sure that your room is optimised for a good night’s sleep- that means ensuring the room is at a comfortable temperature, that it’s quiet, and that it is dark enough for you to drift off to sleep.
Make tweaks if you have to- ear plugs or an eye mask can be really helpful if you live on a loud street or you wake up as soon as the sun rises.
Use lavender products
Lavender acts as a natural sleep aid, which increases relaxation and calmness. This in turn helps you to become sleepy and eventually go to sleep.
You can use lavender body lotions, pillow sprays or roller oils before bed to help you to wind down and become sleepy.
Exercise earlier in the day
If you exercise at night, your body is more likely to be stimulated, and this might make it less likely for you to fall asleep easily.
Your temperature is also raised, and so it’s a good idea to plan your exercise for at least 90 minutes before you begin to wind down and go to bed if you are currently having trouble sleeping.