How to Get a Good Night’s Sleep
Getting a good night's sleep is essential for maintaining physical and mental health, however, studies have shown that at least 71% of UK adults do not have the recommended seven to nine hours’ sleep a night. In this article, let's go over some tips and answer the age old question 'How to get a good night's sleep?'.
Establish a consistent sleep schedule
To get a good night’s sleep, it is essential that you establish a consistent sleep schedule, as it is a crucial component of maintaining good sleep hygiene. By going to bed and waking up at the same time every day, even on weekends, you can help regulate your body’s internal sleep clock, also known as the circadian rhythm. This rhythm is responsible for coordinating various physiological processes, including sleep, and works best when it is synchronised with a consistent schedule.
When you stick to a consistent sleep schedule, your body gets into a rhythm that prepares you for sleep at the same time every night, making it easier to fall asleep and wake up feeling refreshed in the morning. Additionally, a regular sleep schedule can improve the overall quality of your sleep, as it allows your body to cycle through different stages of sleep more efficiently, in turn, providing you with a good night’s sleep.
Create a relaxing bedtime routine
Incorporating relaxing activities into your bedtime routine can be an effective way to wind down and prepare your mind and body for sleep. By engaging in calming activities before bed, you can lower your heart rate, reduce stress and anxiety, and improve the quality of your sleep.
Reading a book, listening to soft music, or taking a warm bath are all great examples of activities that can help you relax before bed. Reading a book can be especially beneficial as it allows your mind to focus on a single task, which can be a welcome break from the constant stimulation of digital devices. Soft music can have a calming effect on your nervous system, helping to slow down your thoughts and lull you into a state of relaxation. A warm bath can also help you relax by raising your body temperature and promoting feelings of calmness.
Avoid screens before bed
The blue light emitted by electronic devices can have a negative impact on the quality of your sleep. This is because blue light can interfere with the production of melatonin, a hormone that regulates your sleep-wake cycle. When you expose yourself to blue light before bed, it can make it more difficult to fall asleep and stay asleep throughout the night.
To avoid the negative effects of blue light on your sleep, it’s recommended to avoid using electronic devices for at least an hour before bedtime. This can be a difficult habit to break, but there are some strategies you can try to help you limit your exposure to blue light. For example, you can turn on the “night mode” feature on your electronic devices accessible through your settings app, which can reduce the amount of blue light emitted by the screen. Another option is to use blue light blocking glasses, which can help to reduce the impact of blue light on your sleep.
By reducing your exposure to blue light before bedtime, you may find it easier to fall asleep and stay asleep throughout the night. This can lead to a better quality of sleep and improved overall health and well-being.
Limit caffeine and alcohol consumption
Consuming caffeine and alcohol can have negative effects on the quality of your sleep. Caffeine is a stimulant that can make it harder to fall asleep, and even small amounts consumed in the evening can have an impact on your sleep. Similarly, while alcohol can make you feel drowsy, it can actually disrupt your sleep cycle, causing you to wake up more frequently during the night and have less restorative sleep.
To ensure a good night’s rest, it’s best to avoid consuming caffeine and alcohol, especially in the hours leading up to bedtime. If you’re a coffee drinker, try to limit your intake to the morning and avoid having any caffeine in the afternoon. If you enjoy a drink with dinner, aim to finish your last drink at least a few hours before bed.
Regular physical activity is a great way to improve the quality of your sleep. Exercise can help you fall asleep faster and achieve deeper, more restorative sleep. By engaging in physical activity, you may also reduce feelings of stress and anxiety and actually improve self-esteem, which can be a common cause of sleep problems.
However, it’s important to time your workouts strategically to avoid any negative impact on your sleep. Exercising too close to bedtime can actually make it harder to fall asleep because it raises your core body temperature and increases your heart rate. For this reason, it’s best to finish your workout at least a few hours before bed, giving yourself enough time to wind down and relax.
By incorporating regular physical activity into your routine, you may find that you’re able to achieve better quality sleep and wake up feeling more rested and refreshed. However, it’s important to listen to your body and avoid overexerting yourself, as this can have the opposite effect and actually disrupt your sleep and your health.
Create a sleep-conducive environment
Creating a comfortable sleep environment is crucial to getting a good night’s rest. One important factor to consider is the temperature of your bedroom. Experts recommend keeping your bedroom cool, typically between 15-17°C, as this can help promote sleepiness and improve the quality of your sleep. Additionally, minimising any light or noise in your bedroom can help reduce distractions and promote a sense of calm as we naturally draw all our attention to stimulants such as sound or light.
Your mattress and pillows also play a significant role in promoting quality sleep. Investing in a comfortable mattress and pillows that support your sleeping position, especially your neck, can make a big difference in the quality of your sleep. The ideal mattress and pillow will depend on your individual preferences, but generally, a mattress that is too soft or too firm can lead to discomfort and pain. It’s important to choose a mattress and pillows that feel comfortable and provide adequate support.
Support your wellness in other ways
In addition to these tips, CBD (cannabidiol) can also help support the body, which in turn, can improve sleep. CBD is a compound found in the hemp plant that is believed to have a calming effect on the central nervous system as it interacts with the endocannabinoid system, a system responsible for emotional processing, temperature control, pain control, inflammatory and immune responses as well as sleep.
It’s important to note that CBD should not be used as a substitute for good sleep hygiene practices. If you are having trouble sleeping, it’s always best to speak with a doctor to determine the underlying cause and find the most appropriate solution. However, for those who are looking for a natural way to support their body, incorporating CBD may be the solution. We recommend CBD Drops & Sleep Tinctures as a great starting point for those interested in trying CBD. It is important to consult a qualified medical professional in regards to any doubts when trying CBD.
How to Get a Good Night’s Sleep
Today, we have learnt how to get a good night’s sleep, knowing that it is crucial for overall health and well-being. By following a consistent sleep schedule, creating a relaxing bedtime routine, avoiding screens before bed, limiting caffeine and alcohol consumption, exercising regularly, and creating a sleep-conducive environment, you can set yourself up for a restful night’s sleep and a wonderful start to your day, feeling well rested.