Will These 10 Tips Lead To Your Best Night's Sleep?

August 30, 2019

Will These 10 Tips  Lead To Your Best Night's Sleep?

Improve the quality of your rest with these easy to follow tips.

Getting a good night's sleep may not happen (excuse the pun) overnight, but some simply steps will can improve your rest more than you'd think. And improved sleep means improved life in general.
Thanks to Dr. Neil Stanley for the majority of this great advice (see note at the end of this article for more on Dr. Stanley).

1. Prioritize the quality of your sleep.

Making sleep a top priority is at the top of this list for good reason. We don't often realize that sleep is an essential as our exercise routines or a healthy meal. In fact, we cannot survive long without sleep.

Decide now that quality sleep is critical to you and recognize that getting there will take some effort, and likely some changes in your life.  

This is perhaps a good place to pause and recognize that some of us struggle with insomnia, a sleep disorder that should receive treatment beyond the tips on this list. According to the National Sleep Foundation, Insomnia is considered chronic when it occurs at least three nights a week for three months or more.

2. Recognize your unique sleep needs.

You've likely heard that we need 8 hours of sleep a night. This is a good rule-of-thumb, but in reality not all of us require eight hours. Some of us need less than that, while others need more. Work out the level of rest you need. A good place to start is by recording how much sleep, on average, you are currently getting. You can download sleep tracking apps for your phone, or purchase dedicated wearable devices to track sleep.

3. Keep to a regular routine. 

We all love to stay up late sometimes, or maybe you love to sleep in late even more. Unfortunately, a shifting schedule can lead to sleepless nights. Our bodies love routine.

Going to bed at the same time each night – and waking up at the same time each morning – will program your body for sleep.

4. Invest in a good bed.

We spend a third of our lives in bed (!) but don't invest anywhere near as much in our bed as we do in our vehicle, where we spend far less time.

A good, supportive mattress may transform your sleep. Same for a quality pillow.

A truly comfortable bed will provide deep, reviving sleep every night. Good sleep will improve every waking moment, so don't skimp on the bed you purchase for your home. We sell high-end mattresses and sleeper sofas for this reason.

5. Give yourself space.

When you're shopping for that quality bed, buy the biggest size mattress your room can accommodate so that you can luxuriate in an undisturbed night’s rest. This is especially important if you share your bed with a partner.

6. Let the sunshine in.

Your internal clock is set to the sun.The sun lets your brain know it’s time to be awake, while the switch to darkness at night prompts a feeling of sleepiness.

To the extent you are able, time your day with the day's natural rhythms, rather than fighting them.

7. Tire yourself out by staying active and engaged.

It sounds obvious, but the more tired you are, the likelier you are to fall asleep! Physical and mental exercise during the day will help you to sleep better at night.

8. Wind down your evenings.

Too much stimulation before bed – from alcohol, nicotine or caffeine to too much activity, can stop you sleeping. Give yourself a wind-down period of quiet and relaxation before hitting your pillow. A good sleep starts before bedtime.

9. Unwind your way. 

Building on the last tip, remembering that a relaxed body and mind will prepare you for sleep, find the bedtime routine that helps you to unwind easily.

Perhaps sitting with a book for a few quiet moments is helpful. You may find quiet conversation, or soothing music work best to get you in the right mode for good sleep. Experiment, and when you find what works, stick with it.

10. Create the right atmosphere.

A good sleep is not only about your behaviour and habits. It's about your environment, too.

Consider not only the quality of your mattress, as we discussed earlier, but the entire environment of your bedroom. Is it too bright? Too loud? Are there distractions?

Darkness, quiet and the ideal temperature help you to fall and stay asleep.

Following these simple tips will get you well on your way to a better night's rest.

This list is informed by the advice of Dr. Neil Stanley is an independent British sleep expert with 25 years’ experience in his field; he is a past Chairman of the British Sleep Society.

Discover Dr. Stanley's book, How To Sleep Well,at http://www.thesleepconsultancy.com/