5 essential tips for better sleep

If you’re going to go out into the world and do your best, then there’s no avoiding the fact that you’ll need to be well-rested. You’ll know from personal experience just how easier you find all aspects of life when you’ve got a solid night of rest under your belt. If you haven’t slept well, then you’ll feel it. It’s just so much more difficult to be your brilliant best if all you want to do is sleep for twelve hours, because you were tossing and turning the night before. While there’ll always be the odd night where we don’t sleep as well as we’d like to, if it’s becoming a regular occurrence, then it’ll be important to make some changes.

In this blog, we’ll run through five essential tips that’ll lead to a better night’s sleep.

1. Avoid caffeine, tobacco and alcohol late in the afternoon.

There are some products that keep your body alert. If you’re having them too late in the day, then it won’t be surprising if you’re struggling to fall asleep. Take caffeine, for instance -- once it’s past 3 pm, it’s best to be avoided. Tobacco products also have a similar effect. Alcohol is a tricky one. People think that it helps them to sleep, and in a sense, they’re right, but there’s another side to it that people often overlook: it can have a negative impact on the quality of your sleep. If you’ve got too much alcohol in your system, then you’ll be less likely to experience REM sleep, which is the deep sleep we need. This is why we often feel tired the morning after drinking alcohol, even though we’ve technically been asleep for hours.

2. Don’t take naps after 3 pm

It’s sometimes tempting to take a little afternoon nap, especially after we’ve gotten home from a long day at work. But it’s worthwhile powering through and staying awake. It’s not hard to see why: if we’re asleep during the day, then we’ll have less need to sleep at night. Instead of falling asleep, try a different approach -- take a cold shower or go for a run instead. You’ll find that this gives you the energy you need to make it through the rest of the day, and that it makes you even more tired for when you want to sleep properly. So the next time you feel yourself drifting off even though it’s only 5 pm, fight the temptation and do something active -- you’ll be thankful you did the following morning when you wake up refreshed.

3. Have a hot bath before bed.

Our working days sure can be tough, can’t they? No matter what you’ll do, you’ll feel mentally and physically drained by the end of the day. However, sometimes we’re drained in a way that makes it hard to focus and stay calm. Our minds are just too alert because there hasn’t been a clear divide between our working world and home life. This is especially the case during the pandemic when many people find themselves working at home. One way to get around this is to have a long bath before you go to bed. This works on two levels. First, it calms your mind down since you’ll have nothing else to do other than to just sit and think. It’ll also loosen up your muscles and put your body into a deep state of relaxation. By the time you get out, you’ll be comfortable and ready to hit the hay.

4. Remove distracting lights, sounds, and mobile devices from the bedroom.

Of course, you could do everything we’ve mentioned so far and still struggle to sleep if your bedroom isn’t conducive to rest. So take a look at your sleeping space. Are there distracting lights or sounds, either within the room or coming from outside? You’ll also want to make your bedroom a tech-free space. Your mind needs to wind down if it’s going to sleep, and it can’t do that if you’re continually reaching for your device and opening up Instagram or Facebook. Save it for the morning!

5. Soothing music

Finally, consider listening to music or getting an app like Calm (it’s available from These things can help to put you into a dream-like state, and are especially recommended if you always have a lot on your mind and need to unwind. If you had soothing nighttime music and some incense, then you’ll be in a great position to fall asleep pretty quickly.

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