So you’re always tired, moody and feel like you are in desperate need of a good night’s rest? You are not alone. Plenty of people have trouble both falling asleep and staying asleep. And even when they do sleep, they wake up feeling tired.
Trying herbal remedies is helpful for some. For others, it is the over the counter pills that do the trick. But if you want to really improve your sleep, you perhaps need to look beyond the quick fix and start focusing on your routine and other aspects of your life.
Here Are Our 7 Great Ways To Get The Sleep You Want In 2018
Hit the loo twice
It is known that as we get older, the need to use the bathroom during the night can get more persistent. And waking from a deep slumber can be damaging your sleep. In order to limit the number of times you get up during the night, you can try a technique that is known as double voiding.
Going to the toilet twice before you go to bed before you brush your teeth and then right before bed, can help to minimise the need to get up. What you are basically doing is ensuring that your bladder is completely empty.
Buy a new mattress
We mention this every year, and in every list of sleep tips, because it is just that important. A lumpy mattress or one that sags is a sure-fire way to upset your sleep. If you want to be serious about your sleep health and get the most out of each night, buying a new mattress is the way to go.
But this tip goes beyond replacement and includes buying a bed that is completely suited to your needs. If you end up choosing a bed that does not support you in the right ways and which doesn’t give you plenty of comfort, what is the point of buying a new bed at all? Unsure about which is the right bed? Ask a consultant. Here at The Mattress Warehouse, our consultants can tell you all about our massive variety of beds for sale in South Africa.
Nothing gives you complete revitalisation quite like clocking out of the world. We don’t mean check out of your world completely, we are simply saying that during the night it is best to forget that clocks exist. When waking up in the middle of the night, most of us have the habit of checking the time. What this can do is create anxiety. If you see the time is 4 am, you will wake up completely the moment you realise that dawn is approaching and a busy day lies ahead.
Alternately, if you suffer from a restless night, checking the time and knowing that the hours are going by so quickly can lead to anxiety that will prevent you from nodding off. Turn your clock away and don’t be tempted to touch the cell phone. The time is what it is and there is nothing that you can do to change that. So what is the point of stressing about it?
A blood pumping morning
Exercise, after you have properly stretched, can be the best way to start your day. Especially if you are looking to improve your sleep later on. Exercise can be the best way to experience proper, restorative sleep. And the important thing is that you exercise for at least 30 minutes a day. Do this, and you will have great quality, deep sleep.
Test your mind
Did you know that throughout the night, even though you are not aware of it, your brain bounces around from being asleep to being semi-awake? When your mind is stressed and you are full of worry, you end up waking completely when your brain is semi-conscious. And once you are fully awake, you start the panic we mentioned above, the one about how much sleep you are losing while you can’t get back to sleep.
If you want to avoid those thoughts from invading your mind when you wake up, try playing a mind game. Take your mind to subjects that are completely unimportant and that have nothing to do with your waking life. This way you move your attention back to relaxing and there is the big possibility that you will be able to nod off back to sleep.
Try spelling words, or think about your favourite painting. Anything that doesn’t fully awaken your mind.
Wear gym clothing to bed
This is one tip that you might not have heard of before. For women, in particular, sleeping in gym clothing can be very beneficial. Many women going through the menopause wake covered in sweat during the night, as their hormonal levels rise and fall. Gym clothing is ideal for keeping the sweat off of your sheets and without that sweaty feeling, you will probably not wake during the night.
What you sleep in is entirely a matter of preference, perhaps you won’t find this clothing as comfortable as sleeping in something else.
Dim the lights
As the evening progresses, a good way to prepare your mind for sleep is to dim the lights. The darkness will trigger the release of melatonin, which is the primary hormone for sleep. This is a tip that won’t get old. Too much light at night can reduce the production of melatonin and as a result damage your sleep. To get the most out of every night, be sure to keep the lighting to the minimum and to lessen the use of smartphones and laptops at night.