Sleep is a crucial part of everyone’s daily cycle, but many people struggle to get the desired quality of rest they need.
Nutrition, emotional health and our general wellbeing can all have an impact on sleep, but there are numerous things you can do to create the optimum bedtime conditions.
Read on for our top 7 tips to improve your sleeping pattern.
Stick to a schedule
Go to bed at the same time each night and set your alarm for a set time each morning. Many people enjoy a lie in at the weekend, but this can make it harder to get back into a routine during the week. Sticking to a schedule will help you sleep better and give more time to enjoy your weekend activities.
Wind down before bedtime
Reading a book, listening to music or playing a few games at iLottery gives you the chance to relax after a busy day. Take a warm bath before you go to bed also makes it easier to fall asleep. Snuggling up with your partner can also create a relaxing environment for sleep.
Put your electronic devices away
Mobile phones, laptops and tablets emit blue light and can disrupt your sleep patterns. Your body is naturally programmed to wake up with light, so put them away at least an hour before you go to bed and you will feel the benefit in the long run.
Keep yourself fit
Taking regular exercise is proven to improve your general wellbeing, but it also uses the energy you’ve stored from eating and aids your sleep. Try and get your exercise at least five hours before going to bed, to allow time for your adrenaline levels to return to their normal level.
Coffee, alcohol and nicotine are stimulants which increase your blood pressure and heart-rate, keeping you awake. You are guaranteed to enjoy a better night’s sleep if you avoid using these before going to bed.
Maintain a comfortable room temperature
Keeping the temperature at a comfortable level in your bedroom helps you get a restful night. Open a window, adjust the thermostat and heating in your room or use air conditioning where needed.
Follow your body clock
The body’s internal biological clock is tuned into sunlight, so waking up when the sun rises can aid your natural balance. There are even alarm clocks that mirror the effect of the sun rising to wake you up gently every day.