We all know how hard it is to function in the day if we are sleep deprived. Almost half of British women say they aren’t getting enough sleep (‘Reclaim Your Sleep’ Survey).
Sleep deprivation can affect your long term health and increases your risk of suffering from depression and anxiety.
Saying this, not many people tackle their sleep problems or go to their GP but there are steps you can take to improve sleep.
Here are 11 ways I’ve have found that helped me get a better night’s sleep:
1. Get up at the same time everyday
This is the most important thing you can do to improve sleep. Waking up at the same time EVERYDAY will help set your body clock. This helps regulate when you are sleepy or feeling awake during the day. Make sure you get up at the same time on a weekend too!!
2. Only go to bed when you are truly tired
When we spend long periods of time in bed awake, we can create a negative feeling around going to sleep. To help with this, only go to bed when you are really tired and if you can’t sleep after 20 mins, get up and do something that will help you feel tired.
3. Reduce your caffeine intake
We all know that caffeine keeps us awake but even having caffeine after 2pm can affect how you sleep. Make sure you only drink caffeine in the morning and try to limit the amount you have.
4. Use a light box in the morning
Light boxes are great, they also help set your body clock and helps you differentiate between daytime and night time. Especially in the winter months, when we don’t get to see much sunlight. Use for 20 mins before 11am.
5. Meditate before bed
We have all had it where we can’t sleep because our minds are racing with to-do lists, problems and worries. Meditating is a great way to help calm your mind. It doesn’t happen overnight, so practice for a least a month to see results. Meditating before bed is a great way to relax before sleeping.
6. Use EFT to reduce stress
EFT or Emotional Freedom Technique is a great tool to help you relax and worry less. Therefore if you use EFT regularly, you will start to feel a lot calmer and find it easier to get to sleep. I love using EFT before I go to sleep and there is a great EFT meditation you can get from The Tapping Solution HERE.
7. Exercise daily
Exercise is great for reducing anxiety and depression. Even walking for 20 mins a day can make a big difference to your health. Exercising in the morning sunshine will give you a double boost too!!
8. Avoid napping
When you nap for long periods of time or close to your bedtime, you are going to reduce your drive for sleep. Try to avoid napping altogether, unless you are ill.
9. Create a sleep routine
Babies thrive when they have a sleep routine and adults are no different. Try reducing lighting, have a relaxing bath and reading before you go to sleep. Having a sleep routine helps your body know it’s time to go to sleep.
10. Take a Magnesium supplement
Magnesium is a great supplement to help you get a better night sleep. You can have the tablet form or try the bath salts, which also helps if you suffer from Restless Leg Syndrome
11. Improve your sleep environment
We need to be in a dark, cool environment in order to fall asleep. Invest in a comfortable bed and blackout blind to help improve sleep. Also avoid using electronics in bed and keep your room clear of clutter.
Remember improving your sleep can take time, so be patient with yourself. Taking daily action will help, so try to be consistent.
Tell me in the comments if you have any other great tips on improving sleep.