Having trouble sleeping? We all do it, but most of us haven’t perfect the art. Getting a good night’s sleep can improve almost every aspect of your life, from mood to productivity. After all, good sleep is the foundation for good health and a happier frame of mind. 

We have gathered up some proven tips to help improve your sleep. So why not try out some and see for yourself if they improve your sleep! 

1. Increase bright light exposure during the day.

Your body has a natural time keeping clock called your circadian rhythm. It tells you when to wake up and when to go to sleep. Consequently, effecting a lot of aspects of your life, such as your hormones, your brain and your body. Maintaining a healthy circadian rhythm is helped by natural or bright light.

Studies show that just two hours of bright light or sunlight exposure in the day can increase the amount of sleep you get by two hours, as well as improving the quality. If getting sunlight isn’t practical, try investing in some bright lights for your home or workspace. As not only does this improve sleep but it can help you fall asleep faster.

2. Start a sleep ritual

It’s not just for kids. Having a regular bedtime can have numerous benefits to your life and wellbeing. Ensuring you get up and go to sleep at the same time everyday can quickly improve your sleep quality. Studies show that children with optimal bedtime routines perform better in tests and have a greater ability to retain information. Scientific reports show that adults can also benefit from not only enough sleep, but also maintaining consistent sleep routines. The effects of having no routine at all can result in higher blood pressure, higher risk for obesity and hypertension. 

The best place to start with a sleeping pattern is ensuring you wake up at the same time every day. Forcing yourself to get out of bed at the same time will have a knock-on effect on the time you are ready to go to sleep, kickstarting your sleeping pattern. 

3. Exercise at some point during the day

Along with a good sleeping pattern, moderate to vigorous exercise regularly can do wonders for your sleep quality. Although researchers can’t exactly pinpoint why exercise is so beneficial to a good night’s sleep, they do know that aerobic exercise can result in more ‘slow wave’ quality sleep. Slow wave is deep sleep in which the body and mind is given chance to regenerate and recover. 

The timing of exercise is also key to its effects. Aerobic exercise causes the body to release endorphins, therefore it’s vital that you time your workout a few hours before you intend to go to bed. This is because the chemicals released after exercise can keep some people awake. 

And thankfully, it doesn’t take long to see results with this tip. As long as you are consistent, your sleep will improve in no time. Choosing an exercise you enjoy will make it easier to maintain and reap the benefits.

4. Reserve your bed for sleep — not work or TV.

While many of us have been working from home recently, it can be easy to blur the lines between work and home life. Even more so when it comes to where to work. However easy and comfy it may seem to work in bed, cuddled up under the covers with a cup of tea, studies show that working in bed decreases sleep quality and work productivity. And it’s kind of phycological, apparently it can be difficult to fall asleep as your brain associates your bed with work. But a lot of us do it, up to 80% of young professionals have admitted to working from bed. 

TVs and phones should also be kept away from your bed. Our phones tend to be the first and last things we look at, however the blue light emitted from your phone can stimulate your brain. The light restrains the production of melatonin, the hormone that controls your sleep/wake cycle making it even harder to fall asleep.

5. Keep the bedroom comfortable.

If you’re having trouble sleeping, one of the first things to consider is your bedroom. Your bedroom should be a peaceful place. Attuned to your needs in regard to temperature, noise and especially lighting. Making your bedroom the perfect place to relax can take a bit of thinking, neutral colours and simple furnishings are a great start. As well as picking the right blinds/curtains for you. Do you need to block out light completely? Or are you happy with the sunlight creeping through your blinds of a morning. 

Investing in the right bed is also a major problem solver, as well as the right mattress and sheets. Perfecting your bedroom can take time but that first peaceful night’s sleep, in your relaxing room, will be worth the homework.  

6. Have a bedtime snack—but not too much

Midnight snacks are usually indulgent; take away leftovers or cake. But a wise snack before you head to bed can actually improve your sleep. Almonds are an especially nutritious

and they are a great source of the hormone melatonin. 

Melatonin regulates your circadian rhythm and signals to your body that it’s time to sleep. Chamomile tea is also great for winding down after a long day. This is because it contains the antioxidant apigenin, which attaches to certain receptors in your brain that promotes sleepiness and reduces insomnia.

7. Avoid alcohol and chocolate before bed

While some alcohols can make you feel drowsy, the quality of sleep after drinking alcohol is low. As alcohol increases your need to urinate, your sleep can get disturbed throughout the night. It can also fragment your sleep and decrease your amount of rapid eye movement (REM), which is important for brain development as well as maintaining memory. 

Coffee is also another drink to avoid. While it can help you of a morning to feel ready for the day, it is not the most beneficial when trying to get a good night’s rest. While this may be obvious, it is surprising how long caffeine can stay in the system and continue to stimulate the mind. Therefore, ensure that you have your coffee as early in the day as you can, so by the time you want to head to bed the caffeine will have left your system. 

8. Wind down before going to bed

By limiting the amount of time scrolling on your phone and thinking about work in the bedroom you will be able to switch off easier. Obviously, this is easier said than done. With our emails on our phone and a multitude of social media apps it can be hard to put your phone away. But being strict with your bedtime routine will make you mind associate your bedroom as a place for sleep. 

Improving your sleep is a personal process, full of trial and error. But as mentioned above, the benefits of a good night’s sleep are numerous. From a chamomile tea of an evening to a new bed frame, even the smallest change can drastically help your sleep. Allowing you to wake up feeling fresh and ready for the day ahead. 

We hope these tips help! If you’re thinking of having a bedroom refresh, check out our range of beds and bedroom furniture here.