Getting enough sleep at night is crucial for our health and well-being but sometimes it’s not that easy to get a good nine hours. Not getting a proper night’s sleep can lead to irritability, feelings of depression and even falls or accidents. Whether you’ve got a lot on your mind, or aches and pains are keeping you up, our tips will help you get on your way to a great night’s sleep.
Set a Sleep Schedule
It can be difficult to get back on track once your sleeping pattern has gone off the rails but a proper schedule is one of the best ways to ensure a good sleep. Set yourself a time to be ready and in bed by, accounting for the time it will take you to get to sleep, and try to set a time to get up by. Staying in bed for too long in the morning can mean that it’s more difficult to get to sleep at a good time in the evening.
Create a Bedtime Ritual
Creating a ritual for your bed times can do wonders to help get you off to a deep sleep. This can be whatever works for you, like having a warm bath and reading for half an hour, or having a cup of non-caffeinated tea. You should avoid looking at any screens, like your television or mobile phone right before bed, as this is proven to prevent sleep. Listening to mediation tapes or peaceful music can help to drown out any distracting noises that might keep you up and help you get off to sleep.
Stay Active During the Day
Being inactive during the day can often make it more difficult to get a deep sleep in the evening. Taking up some regular exercise or just getting out and about can help to expend some energy and make getting to sleep easier.Exposure to natural light during the day is also evidenced to help sleep. For some ideas on exercises visit our earlier blog on fall prevention exercises.
If you are frequently unable to sleep and you feel it’s having an impact on your health and well-being you should consult your GP.