How to get better sleep?! A question that a lot of us are asking lately! Adults need between 7-9 hours of sleep each night to ensure optimal functioning. But with modern day schedules, technology and stress this can be hard to maintain.
Here are some basic sleep hygiene tips to help you get a better sleep:
1- Make sure your bedroom is cool and dark
2- Avoid caffeine from mid-afternoon onwards
3- Avoid all screens for at least an hour before bed.
4- If you wake in the night don’t lie there awake- get up, go to another room and do something non-screen related until you are sleepy again.
5- Ensure exposure to daylight in the morning and in the daytime.
6- Get yourself a good mattress! You should get a new one every 7 years.
7- Try out a weighted blanket. This really works for some people!
8- Avoid sleeping in- even on weekends!
9-Exercise during the day- morning or early afternoon and not too close to bedtime.
10- Breathing exercises! ( See my other article on good breathing exercises)
Also, a final note- don’t overlook the way that some food and drink can make you sleepy before bed such as; chamomile tea, cherry juice, almonds, walnuts or bananas. These have all been shown to help with sleep.
These tips won’t address any intrinsic or medical issues such as sleep apnea or restless leg syndrome, however, they may help to remind you of what you can do to generally improve your sleeping. If nothing is making a difference, seeing a sleep specialist may be helpful.
Sometimes going through a breakup can cause us issues around our normal routine with regard to a number of things, for example, with how much sleep we get. If you need one-on-one guidance on getting over a breakup, you can book a free 20 minute chat with me here.