Are you getting enough good quality sleep? Do you wake up in the morning feeling fresh and ready to go? Or do you struggle to get to sleep and find it hard to get out of bed when you wake up?
Getting a good nights sleep has many benefits but it can be hard to achieve in today’s world.
Here are some mistakes you might be making which could be preventing you from getting a good restful sleep…
Mistake #1 – You’re Wearing The Wrong Thing To Bed
Comfort is key to falling asleep easily and staying asleep. The wrong clothing can leave you feeling too hot or cold. Try wearing silk pyjamas – they have a unique ability to warm you up when cold and cool you down when it’s hot.
Mistake #2 – Your Curtains Are Too Thin
Thin curtains will allow light into the room, which can be detected through your eyelids. If your brain thinks it’s still daytime it won’t produce melatonin, which is essential for a good sleep. Try using blackout blinds instead to keep all light out and get you on your way to a deep sleep.
Mistake #3 – Your Bedroom Is A Mess
A messy room makes for a messy mind. Plus it can create stress as it’s a clean up job which still needs to be done. As part of your night time ritual try tidying up your room, at least partially.
Mistake #4 – You’re Watching Too Many Crazy TV Shows
Studies have shown that people who watch a lot of disturbing footage (be it on the news or in movies) see the same disturbing scenes in their nightmares. So try limiting how much news you watch throughout the day and finish the night of watching something pleasant.
Mistake #5 – You Exercise Too Late
If you leave your exercise too late it will raise your body temperature and fire your systems up so much that it’s hard to drift off into sleep. Try forcing yourself to get your exercise done at least 3 hours before you plan to sleep. Or if you have to exercise late, try yoga. It will keep you in great shape and it’s very relaxing for the body and mind.
Mistake #6 – You Don’t Have A Wind-Down Routine
Our bodies love routines and a night time routine that slows you down and prepares you for sleep will let your body know that it’s time to nod off after the routine. It could involve a bath/shower, stretching, writing down your goals for tomorrow, reading a couple of chapters of a book, meditating…the list goes on!
Mistake #7 – You’re Consuming Too Much Caffeine Late In The Day
Caffeine has a half-life of 3 to 5 hours. The half-life is the time it takes for your body to eliminate half of the drug. So it can be active inside you for a long time. In the evenings try to avoid soda, coffee, chocolate and any supplements you take that contain caffeine.
Mistake #8 – You Eat Fatty Foods At Night
If you gorge on food with a high fat content before you sleep it disrupts your circadian rhythm and your body thinks you’re fueling up to keep on going, not to fall sleep. If you feel hungry close to bedtime, try eating a banana with a handful of almonds – the combination of tryptophan, carbs and magnesium will fill you up while at the same time helping to relax the body and induce sleep.
Mistake #9 – You Worry Too Much About Not Getting Enough Sleep
Sometimes the reason you find it hard to sleep is because you’re worried about finding it hard to sleep. This anxiety can be overcome by simply relaxing in your sleeping position and enjoying the safety and comfort, even if you can’t sleep.
Do you have any tips, tricks or suggestions for getting a good sleep? If so, share them in the comments below…