Good quality sleep is essential for positive wellbeing. Despite it being so important, many of us struggle with our sleep. There are certain unhelpful habits that we can get into that may be affecting our quality of or ability to sleep. Below, we’ve listed some healthy sleep habits to try. These are tried and tested by sleep experts and help those struggling to sleep. We hope you can incorporate these into your life and overhaul your sleep schedule.
Work on your routine
A great way to help support your body to find its natural sleep pattern is to get up and go to bed at the same time each day. It’s great to do this even on weekends and days off if possible. This helps regulate your biological sleep clock, which is also known as your circadian rhythm. This is what your body works from to know when it’s time to naturally wake or go to sleep. Changing your routine often can confuse this body clock, so the more regular you get, the easier it is for your sleep clock to do its job.
Develop regular sleep rituals
To help further with your routine, you can create your own sleep rituals to utilise before bed to remind your body that it is time to go to sleep. It is best to choose relaxing activities that support your body to wind down and signal it is time for bed. Things to try could include stretching, meditation, or sitting calmly with a caffeine-free warm drink.
Get up & try again
If you have been attempting to sleep for 20 minutes or more and find you are still struggling to sleep, it’s a good habit to get up and leave your bedroom. This is because staying in bed whilst awake can make us restless and frustrated, preventing us from sleeping even further. It’s recommended you get up and try to do something calming or boring until you feel sleepy. You can then return to bed and try sleeping again. Try to avoid doing anything that is too stimulating when incorporating this habit, as this could wake you up even more. Try reading a book or listening to relaxing music.
Many people who struggle with sleep can get into the unhelpful habit of clock watching. This is unhelpful because it can reinforce negative thinking and cause us to feel stressed. When clock-watching, we can often worry about how long we have left until morning. This can cause our body and mind to feel tense. We need to feel relaxed in order to sleep, so it’s best to avoid clockwatching at all costs. If possible, remove all clocks from the bedroom to lower the risk of temptation.
Have a hot bath
Having a hot bath around 1-2 hours before bed can be a really useful sleep habit to try. The bath will help raise your body temperature, which will drop when getting out of the bath. Research suggests that sleepiness is associated with a drop in body temperature, and so this drop in temperature will signal to your body that it is time for bed.
Avoid caffeine & nicotine
If you struggle to sleep, it is a good idea to avoid consuming any caffeine at least 6 hours before bed. This is because caffeine acts as a stimulant and can hinder your ability to sleep. Caffeine can be commonly found in tea, coffee, fizzy drinks, and chocolate. Nicotine is also a stimulant and is commonly found in cigarettes. If possible, avoiding nicotine and caffeine for at least 6 hours before bed will give you the best chance of avoiding these substances impacting your ability to sleep.
If you struggle to sleep, napping during the day is an unhelpful habit. This is because napping can interfere with your biological sleep clock and prevent you from sleeping at night. Avoiding naps gives you the best chance of feeling tired at bedtime. Try your best to avoid naps throughout the day to help break this vicious cycle and ensure you are tired enough for bedtime. If you really struggle to manage without napping, try to nap for less than an hour before 3pm.
At Hugh beds, we really want to support you to have the best quality sleep. We feel we truly understand your sleep needs and the common sleep problems many of our customers face. When creating our mattresses, we’ve worked on these issues, using the expertise of our amazing team. We’ve created the very best beds made from the latest scientific materials to help give you the best night’s sleep.
We have a great range of unique beds with individual benefits to suit your needs. To check out our amazing beds and their brilliant benefits visit our website.