A good night’s sleep, it’s what we all crave. Without a good night’s sleep, being able to function the next morning becomes an extraordinary task itself, and although that extra strong black coffee may give you a few hours rest bite, it won’t be able to save you long term. If you’ve recently struggled to sleep or are struggling to sleep, and want to know what the real recipe is to a great night’s sleep then wonder no more. We here at Guide Me To Bed have used our expert knowledge and resources to collate our top tips to a perfect night’s sleep which will hopefully be useful and help you achieve this.

Well – planned strategies are essential to deep, restorative sleep that you can be sure to count on night after night. Trying to avoid common enemies of sleep and incorporating a variety of healthy sleep – promoting ideas, you can find your personal subscription to an excellent night’s rest. You need to find out how much sleep you need. How much sleep is enough for you? Whilst it varies person to person, most adults need roughly around 8 hours sleep each night to be able to function at their best the next morning.

How To Get A Good Night’s Sleep Tip 1: Regular Sleep Schedule

Ensuring you get in sync with your body’s natural sleep – wake cycle is a vital strategy to securing a good night’s sleep. Keeping a regular schedule, waking up and going to sleep at set times everyday will enable you to feel more refreshed and energized than if you sleep the same amount of hours but at different times.

  • Set A Regular Bedtime 

    Go to bed at the same time every night. It is important you choose a time when you normally begin to feel tired, so that throughout the night you don’t toss and turn. At the weekends when you are tempted to stay up later, ensure that you maintain the same routine . If you really are desperate to change the time you go to bed, then give your body an extra helping out by doing it in small increments so your body can adapt.

  • Wake Up At The Same Time

    If sleep isn’t a problem, and your getting enough, then waking up naturally without an alarm shouldn’t be to much of a problem. If you do require an alarm clock to aid you, try to maybe set an earlier bed time. As with when you go to sleep, it is important that the waking up process is maintained at the weekend and you don’t fall back into old habits.

  • Fight After Dinner Drowsiness

    If you happen to find yourself getting tired before bedtime and are beginning to get sleepy, make sure you get yourself up and begin to do something that will mildly wake you up without being to invigorating, maybe wash the dishes or call a friend. If you do end up giving in to the sleepiness, you may end up waking up later in the night and struggling to return to your slumber.

How To Get A Good Night’s Sleep Tip 2: Create A Relaxing Routine

Consistently making an effort to relax and rewind before bed, will help you sleep easier and more deeply. Having a peaceful routine sends a strong signal to your brain that it’s now time to wind down and release all of the day’s stresses.

  • Keep Your Room Cool

    The temperature of your bedroom also effects your sleep. After some extensive research, we found that most people sleep the best in a slightly cool room (around 18 Degrees Celsius) with enough ventilation. If your bedroom is too hot or too cold can interfere with your sleep.

  • Minimal Noise

    If you really can’t avoid or eliminate noise from barking dogs, loud neighbours or road traffic, then try masking it maybe with a fan, some soothing music or white noise. If you are unable to do this, then earplugs are another simple option that should help.

  • Comfy Bed

    Your bed should give you enough room to stretch and turn comfortably. If you have problems waking up with a sore back or aching neck, you should potential invest in a new mattress or maybe a new set of pillows. Try to experiment with different levels of mattress firmness, maybe a mattress topper, and pillows that provide more or less support.

How To Get A Good Night’s Sleep Tip 3: Way’s To Get Back To Sleep

It’s very normal to wake briefly during the night, in fact if you’re a good sleeper you won’t even remember it. However, if you are waking up during the night, and find yourself struggling to return to sleep then these tips may help.

  • Keep Out Of Your Head

    When getting back to sleep, the key is to cue your body for sleep, ideally remain in bed in a comfortable position. Try not to stress on the fact that you are awake, and your inability to fall asleep again, as this very stress encourages your body to remain awake. Practising your breathing is a good way to remain out of your head, or maybe focus on feeling and sensations that are occurring in your body.

  • Aim For Relaxation Not Sleep

    If your really struggling to doze off back to sleep, try a relaxation technique such as meditation, visualization, or progressive muscle relaxation, which you can simply do without even having to get out of bed. Remember although they are not a replacement for sleep, they do help to rejuvenate your body.

  • Do A Quiet, Non – Stimulating Activity

    After over 15 minutes if you are still awake, and can’t get back to sleep, then try and get out of bed and read a book but ensure it’s a non stimulating activity. Ensure you keep the light’s dim so your body doesn’t think it’s time to wake up, also avoid screens of any kind as he light they emit stimulates the brain. A small snack or herbal tea could help you relax, but don’t over do it so your body consistently expects it.

Summary

Sleep is a vital part of our lifestyle, and it’s safe to say without it we are not ourselves. It is crucial that you set yourself up right for the day, and a good night’s sleep is the key ingredient to make that happen. We hope our knowledge and tips on how to get a good night’s sleep have been of use, and hopefully after reading this you can get that illusive perfect night’s sleep you have been longing for.

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