Life can be tricky, but if you’re not getting a good night’s sleep, then it’s near impossible to lead a balanced, healthy, successful life. If you’re not getting a healthy night’s sleep on the regular, then you could be making yourself vulnerable to mental health struggles. With a lack of sleep, in some cases, now coming in as higher than social media for harming your mental health.
If you’re looking for ways to improve your sleep, look no further! Here are some vital tips:
Your sleep habits
Do you have a regular bedtime? Do you get up at the same time every day? If the answer to either of these is no then your sleep habits have room for improvement (and yes, this does include the weekend).
Your pre-bedtime routine
It’s good to practise to avoid stimulants such as cigarettes and caffeine before you go to bed.
Are you exercising regularly? It’s proven that getting enough exercise does wonders for your sleep. Be sure not to exercise too late in the day, however, as the residual stimulation can delay stop you from falling asleep.
What’s your diet like?
Certain foods are said to be good for your sleep. Healthy foods to eat before bed include oats, fatty fishes, nuts and many more.
What’s your bedroom like?
Do you have an overly messy bedroom? How about curtains that don’t quite do their job in making it dark? These are factors that could be affecting your sleep. You need your bedroom to be cool in temperature, clear of mess, dark and most importantly, quiet. Additionally, if your bedroom is full of technology such as phones, computers, televisions etc. then these could also be having a detrimental effect on your sleep.
Is your mattress right for you?
Mattresses massively vary in what they’re made out of. Some are softer, some are firmer and some can even affect your body temperature. Be sure to make sure yours is the right one for you and do your research online.
What position do you sleep in?
There’s a multitude of different positions that you may sleep in, some seem to be more common than others and they each come with their pros and cons. Whether you sleep on your side, your back or your front, there are key points to be aware of.
If you’re pregnant especially or have other health problems, the way you sleep is incredibly important. With certain positions known to cause aggravated back or neck pain, breathing difficulties (including snoring!) It’s important to be aware of the best positions for you.
Sleeping on your stomach can help to ease snoring, but can cause neck and back pain and potentially put pressure on nerves causing numbness and nerve pain.
Sleeping on your back can cause or aggravate lower back pain, as well as increased snoring or sleep apnea. Pregnant women mustn’t sleep on their backs during the late stages of pregnancy. That being said, sleeping on your back is good for neck pain and heartburn and in preventing wrinkles.
Sleeping on your side is not only the most popular sleeping position but is good for snoring and clearing your brain of waste. However, it can aggravate symptoms of arthritis, facial wrinkles and breast sagging. The left side is best for GERD and the right side is best for those with a history of heart failure, whilst the foetal position is best for pregnant women in the late stages.