7 Top tips for a better night’s sleep

Mums Tips

Fitness & Health

Published on Tuesday, 27 April 2021 13:06

Last Updated on 27 April 2021

Monica Costa

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A good night’s sleep is a basic need, but it is also a very important one which benefits the health of your mind and body. A good night’s sleep can be simple for a lot of people, but it can also be a source of difficulty for many others. If you are suffering from a bad night’s sleep every night, this is only going to affect your health and mood detrimentally in the long-run.

Therefore, using top tips like the following can be very helpful in caring for yourself and ensuring you get a good night’s sleep.

1. Relax Yourself in Preparation

You do not want to be just finishing typing out a long work email right before bed, after all. Preparing your mind and body for sleep before your official bedtime can help the process. Think about cutting back on food and drink late at night, perhaps take a relaxing bath, or simply try to avoid anything too stressful.

2. Try to Organise Your Body Clock

Maintaining a consistent sleep-wake schedule will help you drop off more easily. If you can try to go to bed at the same time every night and wake at a similar time every morning, your body will adapt and know when it is time to sleep.

3. Create the Ideal Bedroom Space

Think about what distracts you against what relaxes you. Make sure your bedroom is set up with only the right items or ambience to help you to relax.

If there are any other issues, such as bright light through windows or noise distraction, tailor your bedroom to you, such as installing blackout curtains and using earplugs.

4. Take Care of Your Oral Health

Your oral health can affect your sleep in many ways, and issues relating to the teeth, mouth and jaw can also hinder your sleep. Ensuring your brush your teeth thoroughly before bed will help you to feel fresher and more relaxed. Trying to sleep with your mouth closed can reduce the risk of snoring and also help your mouth to feel less dry. Sleeping with your mouth open can increase the risk of dental problems such as tooth decay, so if you would like advice regarding discomfort with open-mouthed sleeping, be sure to speak to your dentist.

5. Try Not to Snooze

If you are a fan of hitting the snooze button several times before you officially get up, this can leave you feeling groggy, no matter how much adequate sleep you got. By trying to wake more naturally and getting up with your first alarm, you may feel more energised.

6. Avoid Daytime Naps

The more you nap throughout the day, the more likely it is that you will feel more awake when official bedtime comes. Naps can feel helpful in the moment, but they can mess with your sleeping pattern. If you can, try to stay awake straight through that day and you will more easily drift off at night.

7. Do What Works for You

The 9-5 routine has made certain bedtimes and wake-up times expected, but good sleep times are not universal. What matters is what works for you. If you would rather go to bed a lot earlier than everyone else, but wake up early and have a few hours before work, then there is no problem with that if it means you get a good night’s sleep.