10 Ways to Get a Better Night's Sleep

Video Transcript

You can do more than count sheep to ensure you fall sound asleep.

Do you dread bedtime? Many of us find it hard to get a good night's sleep. We're often too busy catching up on work, putting the kids to bed, or worrying about the next day.

But lack of sleep can affect your memory, productivity and emotions. So, here's 10 ways to help you to get the rest you deserve.

  1. Avoid eating large meals close to bedtime. You'll likely struggle to sleep if you've just eaten a big dinner. Instead, stick to light snacks or eat earlier.
  2. Get some sun. Natural light stimulates the hormone melatonin, which can improve sleep. Soak up some rays by going outside at lunch or working by the window.
  3. Exercise regularly. Get the "feel-good" factor by exercising a little each day. This will help to reduce stress and raise your mood.
  4. Limit caffeine and alcohol. These types of drinks can interfere with your sleeping pattern. So, save coffee for the morning and drink alcohol in moderation.
  5. De-stress. It can be hard to relax when your thoughts are racing. Calm your mind by starting a stress journal or writing up your To-Do List for the next day.
  6. Establish a regular sleep pattern. Get into the habit of going to bed and waking up at the same time each day.
  7. Have a bedtime routine. Take some time to unwind before you go to bed. Read a book, have a herbal tea, or take a relaxing bath.
  8. Create the right environment. You'll find it easier to relax if you make your bedroom more restful and cosy. So, leave work at the door, and switch off your TV and smartphone.
  9. Keep a sleep diary. Jot down what you ate before bed, the exercise you've done, and your stress levels. This will help you to identify the things that impact your sleep.
  10. Have a cat nap. Short naps can boost your energy and performance during the day. So, be sure to have a time out every now and again!

To learn more about how to get a good night's sleep, read our article.

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