Are you sick and tired of feeling sick and tired? If so, ask yourself this one simple question – are you getting a good night’s sleep? If you can’t sleep, or your sleep is fitful, broken, or uncomfortable, then that will be having a negative impact on your health. Here are a few tips to help improve the quality of your sleep
Set a routine
Try to go to bed at the same time each day, and try to do things in a set order each evening. Perhaps you can unwind with a non-caffeinated drink and a little light reading, change into your night wear, brush your teeth, turn off all the lights, then go to bed. Having a routine to go through will help you get into the right frame of mind for sleeping.
Avoid caffeine, chocolate, and heavy meals in the evening
Going to bed hungry or thirsty is a bad idea, but going to bed straight after a heavy meal or something full of caffeine or sugar won’t help you either. Eat your evening meal a few hours before bed, and switch to caffeine-free drinks long before bed time.
Is your sleeping environment comfortable
Make sure your bedroom is the right temperature, and that it’s not stuffy, humid, or cluttered. Consider getting blackout roller blinds to block out light from outside, and double glazing to cut down on noise pollution.
Cut out the clutter
A cluttered bedroom is full of distractions that can prevent you from getting a good night sleep. Keep your bedroom clean, tidy, and free of distractions. Move the DVD player, consoles, and other entertainment items to another room – at least while you’re having trouble sleeping.
Choose soothing colors
Even if you don’t believe in feng-shui, there’s some truth to the fact that some colors are more relaxing than others. Pick soothing colors next time you re-paint, or change your blackout roller blinds. You might be surprised how big a difference colors make, and how much better the quality of your sleep with get as a result.
Experts recommend exercising for 30 minutes, three times a week, at a minimum. If you aren’t already doing that, then maybe burning off some excess energy will help you to sleep. If you are budget-constrained, there are numerous workout routines you can do at home that do not require any gym equipment. Below is an example of a 4-week workout program that you can do at home. Give it a try!
Don’t lie there tossing and turning
If you’ve been in bed for 30 minutes, and you really can’t sleep, get up and do something relaxing instead, and return to bed when you are genuinely tired.
Trust your body
If you wake up before you complete your eight hours of sleep, and you feel refreshed and ready to go, then don’t stay in bed. The eight hour recommendation is just a guideline. Some people need a little more, some people need less. The key is to listen to your body.
Buy a new mattress
If your old mattress is sagging, damaged, or just uncomfortable, replace it as soon as possible.
If you’ve tried the above tips, and still can’t sleep, it’s probably a good idea to speak to your doctor. There could be an underlying medical condition, and the sooner you find out for sure, the better.
This post was written by James Harper on behalf of Moonshadow Blinds who stock great blackout roller blinds. James writes on subjects that relate to health, fitness and well-being.