3 ways to get a better night's sleep

Collaborative Post | Getting enough sleep is one of the best things we can do to practice better self-care. Not only does it help to improve our emotional and mental wellbeing, but sleep deprivation can also have a negative impact on our cognitive skills such as memory and concentration.
 
Sometimes, getting a good night's sleep is easier said than done, as there can be physical, mental, and environmental factors that hinder your ability to get some shut eye.
 
If you’re looking to get a better night’s sleep, here are just three things you can do to help you drift off at night.

1. Adjust your environment

How well we sleep is often impacted by our environment.
 
Is your bedroom too hot or too cold? Too loud… or even too quiet? All of these factors can prevent us from getting the sleep we need to succeed.
 
It’s also important to ensure that your bed is comfortable and provide your back with the support that it needs.
 
Our mattresses should be changed every six years to ensure that we’re getting the rest that we deserve in a comfortable bed.
 
If you’re looking to upgrade your mattress then experts such as Archers Sleep Centre, can help you find the perfect one to suit your needs. After all, having a comfortable bed can make all the difference to your daily life.

2. Cut out the caffeine

While you don’t need to cut out the caffeine completely – after all, many of us rely on our morning cup of coffee to function like an actual human being – you should plan out your caffeine intake carefully.
 
The later in the day you consume your last cup of coffee, the harder it can be to get to sleep at night.
 
Some experts recommend that you limit your caffeine intake to before 2pm, this way it has time to wear off before you go to bed.
 
If you’re used to consuming coffee later than this, instead, try to gradually reduce your afternoon intake. It might take time to eliminate those evening coffee breaks, but with some perseverance, you’ll get there!

3. Change your bedtime routine

When we think of bedtime routines, we often think of putting our little ones to bed. However, having a stable bedtime routine is also a valuable tool in adulthood too. After all, if your body gets used to going to sleep at a certain time, you’ll find it easier to drop off earlier.
 
It’s important to consider what you do when you’re getting ready for bed. Are you on your phone? As the blue light of your phone can trick your brain into thinking that it’s day time, you should avoid looking at it while you’re in bed.
 
If you can’t avoid this, then you should at least alter the settings to night mode.

 
And remember, if there are medical or psychological factors affecting your ability to sleep at night, then you should talk to your doctor about getting the help that you need.
 
How have you improved your sleep patterns? Share your tips in the comments below!


Disclaimer: This is a collaborative post