How to Get a Better Night’s Sleep

A good night of sleep is crucial to support your health and wellbeing. While a one-off late night or restless evening isn’t debilitating, consistent poor sleep can have negative mental and physical health effects, leaving you feeling less than your best.

There are many things you can do to assist in getting the best rest, and below are our tried and tested tips for the best night’s sleep you’ll ever have! 

1. Routine

Just because you’re all grown up doesn’t mean you can’t still have a bedtime. Having a consistent routine for your sleep pattern will help regulate your circadian rhythm and aid in long term sleep quality. Going to sleep and getting up at the same time every day (even on the weekends!) can eventually mean you don’t need an alarm clock. If you’re still hitting snooze five times, try an earlier night along with the other tips below.  

2. Preparation

Getting a good night of sleep isn’t just about what happens when it’s time to get into bed; the things you do during the day can have a huge impact on your ability to get a restful night’s sleep. Having a hot cup of tea can be a great way to relax before bed but try to avoid caffeine for a minimum of 6 hours before bedtime. Studies show that less than this can have disruptive effect on sleep.

Exercising throughout the day can help to regulate your body’s sleep schedule. Moderate exercise can aid in the amount of deep sleep you get at night, can help you feel less sleepy during the day, and improve your overall wellness by reducing stress and anxiety.

Relaxation before bed can be helpful to ease your body into sleep. Deep breathing, quiet reading, or gentle stretching can all aid in getting your brain and body prepared for a restful night.

3. Environment

When it’s time for bed, creating a sleep-friendly environment can be the difference between a good sleep and a great one. Your sleeping space should be a haven, and fresh sheets are the first step towards getting there! Piglet In Bed are a UK based bedding company who make the most luxurious linen sheets. Sustainably sourced, they’re a great way to elevate your sleeping experience.

Keeping your space dark means your melatonin production is heightened, which is key for good sleep. Light in your bedroom can disrupt your circadian rhythm and reduce your sleep quality or wake you up too soon. Blackout curtains or a sleep mask can be a great way to avoid unwanted light while you sleep and maximise your rest.

Loud noises can create and restless environment and can wake us up when we’re already snoozing, disrupting our sleep cycle. Keeping external noise to a minimum by using earplugs can reduce these unwanted surprises. If you don’t like the idea of earplugs at night, you can listen to white noise or soothing music to shift your focus.

Clean air in your bedroom can also be beneficial for a good night’s sleep. An air purifier will remove pollutants, odours, and allergens in the air to allow for better breathing and less disruption to your night.

It’s important to make sure the temperature in your room is optimised for sleeping; just like Goldilocks, you don’t want it to be too hot or too cold! A slightly cooler room will help your body settle into its circadian rhythm and ensure a healthy, uninterrupted night of sleep.

Good sleep habits can have a huge impact on your mental and physical wellbeing, and by incorporating these tips into your everyday routine you can significantly improve your sleep quality. Preparing your body and mind with relaxation techniques and creating a good sleep environment means you can wake up without your alarm feeling refreshed and ready for every day.