A Good Night’s Sleep: Tips and Tricks to Sleep Better

We all need enough sleep to be happy and healthy. In accordance with the NHS recommendations, most adults need between 6 and 9 hours of good quality sleep a night. If you wake up tired and irritable, if you feel down and find it hard to concentrate and remember things, spend the day thinking about a chance to have a nap, it is likely that you are not getting enough sleep.

Sleep really affect a quality of life. According to the 2nd Great British Bedtime Report, conducted by Atomik Research in 2017, 74% of British people sleep less than seven hours per night, almost 30% getting a poor sleep most nights.

Lack of sleep affects the way we feel, think, work, learn and get along with other people.

Studies show that people with insomnia report increases in negative and decreases in positive moods. Long term sleep deficiency may cause even more serious mental effects. Chronic stress and insomnia can lead to many unhealthy daytime behaviours. Anxiety and stress increase agitation and keep your body aroused, awake and alert. You might find you can’t turn your brain off, your heart beats faster and your breathing is quick and shallow.

When we tired, we consume more caffeine and high-fat foods to feel more energetic. Studies published in medical journals suggest that insomnia may increase hunger and affect the body’s metabolism, making it more difficult to maintain or lose weight.

Top 7 Tips and Tricks to Sleep Better

If you have been trying counting butterflies or hoping for dream catcher magic and it didn’t work for you, here are a few more solutions to get you sleep at night.

#1. Try to Sleep at regular times.

Clock on the table next to the bed on which the girl sleeps.

Do not think about sleep too much and do not force yourself to sleep. Unfortunately, it will only keep you awake. Better work out what time you need to wake up, make a bedtime schedule and follow it. Keep regular sleeping hours, even on the weekends. It will help to regulate your inner body clock, reprogramming your brain.

#2. Try to avoid naps, especially in the afternoon.

Girl naps in headphones on the bed.

Taking a nap in the afternoon may help you get through the day, but afterwards it may be hard for you to fall asleep at night.

#3. Try to relax before bedtime.

A man sits in front of a fireplace and rests.

Your body and brain need some time to relax and get into sleep mode. Try to avoid electronics before you go to bed. Cutting out social media before bedtime can also help. Read a book, listen to calming music or do gentle yoga the last hour before bed. It can relax the mind by distracting it.

#4. Try to Cut on alcohol, cigarettes and caffeine in the evening.

On the table is a cup of coffee and an empty glass.

Alcohol, cigarettes and caffeine can interrupt your sleep.

#5. Make sure your matrass and pillows are comfortable and supportive.

The bear lies on a comfortable mattress.

Experts believe that there is a strong association in people’s minds between sleep and the bedroom. Your bedroom, especially bed, should be tidy, cosy and relaxing. It’s very difficult to get good restful sleep on a mattress and pillows that are very soft or too hard. In addition, the fresh smell of bed sheets will make your sleep more comfortable.

#6. Try to use a sleep diary.

Girl sitting on the bed at the computer.

It can be a very good idea to keep a sleep diary. It can aim to help identify what is keeping you awake. You will find out how your daily habits affect your sleep.

#7. Natural solutions to improve sleep quality.

The girl lies on the grass

Certain essential oils impart their therapeutic effects on both mind and body, helping to calm and balance emotions, reducing stress and anxiety symptoms, improving sleep quality.

In particular, lavender has calming and sleep-promoting properties. Several studies show that using lavender essential oil for aromatherapy can improve sleep quality, including in people with insomnia, depression, and anxiety.

Clinical studies of valerian show that it improves the quality of sleep. It reduces the time taken to fall asleep and doesn’t cause somnolence in the morning. Valerian essential oil can calm anxiety, depression and restlessness.

There are other essential oils that help improve sleep quality. We will tell you about their secrets in our next articles.

(Try it now: VitaCig S-Edition Sleep Aroma Inhaler, VitaCig S-Edition Stress Aroma Inhaler, VitaCig Vintage Vanilla Aroma Inhaler)

If after changing your sleeping habits you’re still having trouble sleeping, don’t hesitate to speak with a doctor. Your GP will try to find out what is causing your sleep problems, so you get the right treatment.


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