Getting a good night’s sleep is a goal that all of us aspire to once we have reached a certain point in our lives. Long gone are the days (or nights) of going out drinking with the objective being to stay up for as long as possible. After twenty-five, the competition of ‘Who stayed out for longest?’ seriously loses its appeal. Instead, we long to collapse into our cozy beds for a deep somnolent slumber. Besides making you feel better, regularly getting a good night’s sleep is linked to several other factors that are linked to living a long and healthy life.
People who sleep for longer tend to be slimmer, which means that you are less likely to suffer from a wide range of weight-related health conditions. What’s more, sleeping well improves your ability to concentrate and boosts productivity. If you have been struggling to get a good night’s sleep, then we’re here to help. Read on to find out how to get some high-quality ZZZs.
Look at what you eat and drink
We all know that what you eat and drink has a huge impact on our lives, but it also has an impact on how you sleep. Caffeine is an obvious one. It’s a stimulant, so drinking it late in the day or drinking too much of it will have a negative impact on your ability to get a good night’s sleep. The amount that you eat (as well as what it is) also impacts on your ability to sleep well. Don’t eat large meals within a couple of hours of bedtime. Your full tummy could be getting in the way of you falling asleep.
@Healthline champion exercise to get people to sleep better at night. They say “Exercise can help you sleep better if you’re tossing and turning during the Covid-19 outbreak. Cardiovascular exercises, strength training, and yoga are all effective exercises for better sleep…” Try going for a walk or doing some yoga after work in the evening to see if that helps you drift off any better.
Switch off before you switch off the light
Try to have at least an hour before bed without checking your phone or computer. We’re all guilty of it in the twenty-first century. We are all dependent on our phones to stay in touch with our friends, families and colleagues, but this could be the culprit behind you not sleeping well. Try to clear your head with some mindfulness or meditation, so that you are better able to calm yourself down before bed.
There are plenty of breathing exercises to experiment with as you lie in bed at night willing yourself to drop off. Try breathing in for the count of four, holding that breath for the count of four and then breathing out for the count of six. Repeat for as long as it takes you to settle your mind and body. Focus on your breathing and the way that your body feels as you lie in bed. You’ll be snoring away in no time.
Write a gratitude list
Sometimes our heads can be so buzzing with thoughts and worries that it is hard to turn it off. The act of writing something down is so significant and concrete that it can change your mood and how you feel. In addition to writing a gratitude list, write down your thoughts, worries, chores for the week and set them aside to be dealt with the next day. With your thoughts written down, you can relax as there’s no chance of you forgetting your important events that need to be done the next day.
Writing a gratitude list is linked to “feelings of wellbeing which has a positive effect on our lives, including lowering blood pressure, reducing risks of depression and anxiety, and setting the right conditions for better sleep…” . Follow writing a to-do list for tomorrow with a gratitude list saying what you are grateful for about your life generally and the day you had.
Change Your Sheets
Personal hygiene makes a considerable impact on your ability to live a healthy life. Having a clean bed and a clean body can also ensure that you get a great night’s sleep. Apparently taking a bath 90 minutes before bedtime will improve your sleep.
In addition decluttering your bedroom to create a calm and soothing environment and having a comfortable bed and pillows will also help you to sleep well. So, replacing your bedding with Solino Home linen duvet covers and bed sheets is just the ticket if you are in need of a good night’s sleep. With three calming neutral colors to choose from - stone, ivory and white - you will find yourself drifting off to sleep in no time. You won’t be up late counting sheep, that’s for sure!
Explore our site to see the rest of our restorative and peaceful linen products that will transform your home into a soothing and zen haven instantly.