10 steps to getting a great night’s sleep
Sleeping for the right amount of time every night can be a challenge.
Research shows that it takes 21 to 28 days to form a lifetime sleep habit, this means it’s important to stick to sleep routines until they become the norm.
Working out a sleep routine that fits you, is what makes your sleep unique, but knowing what steps you should be taking in your routine can be stressful.
Silentnight’s sleep expert, Dr Nerina, shares with us her top ten tips that will make a difference to how you sleep:
- Eat within 30 minutes of rising; this can help boost your metabolism
- Reduce your caffeine intake; this stops you from being more awake and alert before going to bed, so you fall asleep easier
- Drink plenty of water; your brain is strongly influenced by hydration, drinking lots of water throughout the day can improve productivity and make you less stressed during your relaxation time
- Get an early night; this can stop you from feeling exhausted in the morning and help you be more productive at work
- Stop measuring! Measuring how much time you have to sleep causes you to be stressed out, making you unable to fall asleep because your brain is too active
- Take a break from technology; using the last hour before you go to bed to shut yourself off from technology can help your body realise it’s time to go to bed and you will fall asleep with ease
- Create a sanctuary in your room; by creating a sanctuary in your room you will leave all the stress of work outside and go into a calm environment that is made for you to relax and have a great night’s sleep
- Get physical; exercising regularly can ease stress, anxiety, and depression, which will help you when trying to get a good night’s sleep
- Let go; letting go of the stress of work will help you fall asleep faster because your brain will be less active
- Connect with nature; being able to relax before bed is key to a good night’s sleep, going for a walk or a run outside can help you relax and connect with nature
Dr Nerina recommends starting these steps immediately seeing results 7 to 10 days after beginning.
It’s important to let your mind slow down, a way you can do this is by reading a book before you go to bed. Reading a book stops you from thinking about all the pressures of work and allows you to fall into a relaxing slumber.
Silentnight sleep expert Dr Nerina has brought out a new book The Little Book of Sleep, the book is a guide to achieving deep, natural, clean sleep. She guides her readers on a journey back to a good night’s sleep using her tried and tested tips and tricks.
Having trouble sleeping? Check out our other sleep tips here >