We all know that getting a good night’s rest is vital for our health, but every year more and more people suffer from sleeping problems- one of the main ones being difficulty in getting to sleep in the first place. With this in mind we have created this infographic of 5 scientifically proven tips to get to sleep quicker.
Our Tips to Get to Sleep
Exercise Can Help
Exercise Can Help
The first of our tips to get to sleep quicker. Being tired and relaxed are obvious requirements for falling asleep and a great way to make sure you’re in the proper resting state by bedtime is to exercise a little every day. It’s best to perform this exercise at least three hours before you go to bed, otherwise your body could still be alert and ready for more exercise.
A good exercise routine will keep your body healthy, and ensure that when it is time to go to bed that you can slide right under your duvet and fall asleep with ease.
Get in the Rhythm
To get to sleep quickly and comfortably, a good sleeping rhythm is important. Our ability to get to sleep easily is strongly linked to our circadian rhythm (body clock), which works best when it’s in sync.
If you stay up to 3am on Tuesday and Wednesday, then it’s unlikely that you’ll get to sleep at 10pm on Thursday, even though you will probably be tired.
Eat This! (and Forget the Sleeping Pills)
One of our more underrated tips to get to sleep quicker. Food might not be the first thing that comes to mind when thinking about better sleep, but it really makes a difference!
Walnuts, cashews, hummus, and eggs are great sources of tryptophan, which is great for helping you to get a better night’s sleep. Tryptophan has a natural sedative effect and can help reduce the problems associated with sleep apnea and insomnia, and it also offers natural protection against depression.
Almonds contain magnesium, which can also be included in a healthy-sleep diet. Magnesium is great for relieving stress which keeps you up at night, and helps you relax in the evening before bed.
A cup of chamomile tea before bed can also help to lower stress and help you get to sleep quickly.
Needless to say, caffeine should be avoided in the evening if you’re having any trouble falling asleep. Alcohol and sugary drinks are also detrimental to quality of sleep, so avoid drinking them shortly before bed.Diet makes a difference!
Have a Getting-to-Sleep Routine
Many people find that just changing their evening routine leads to falling asleep with ease. If you want to get to sleep quickly and comfortably, avoid using your smartphone or laptop for 30 minutes to an hour before going to bed, as the light from those devices tells your brain to stay alert.
A nice warm shower is also great before bed as it actually helps the body to cool down properly in the following hours. This cool down is essential for sleep. If you’re still finding it difficult to fall asleep, then try some gentle stretching and breathing exercises such as the “4-7-8” breathing method in which you deeply inhale for 4 seconds, hold your breath for 7 seconds, and then slowly exhale for 8 seconds.
You could also get into the habit of reading before bed. Reading helps to clear the mind of stressful thoughts and diverts attention to the book. Regular reading before bed also helps tell the brain that it can safely get into sleeping mode.
Fix the Bedroom
Last but not least of our tips to get to sleep- fix the bedroom! The way you keep your bedroom organized and set up could be having a negative impact on the ease with which you fall asleep. The bedroom should be all about sleeping, so having a TV or computer in there is a disadvantage.
Fresh, cool air from an open window works wonders, but make sure your room is quiet and dark. Get some thick curtains if there’s a lot of light coming in from outside and get some earplugs if it’s noisy.
Finally, make sure you have a comfortable bed to sleep on, one with good quality pillows and a duvet that is appropriate for your local climate. Deciding to invest in quality bedding is a decision you’ll be thankful for making for years to come. If this is an area where you think you can improve, consider checking out our range of soft and sumptuous down duvets.
Have a Great Sleep!
We hope our tips to get to sleep can help ease your sleep woes. If so, do get in touch and let us know!