Getting a Better Night’s Sleep
If you have difficulty getting your recommended 7-8 hours’ sleep a night, you’re not alone. Here are some techniques that might help you improve your chances of a better night’s sleep.
It is estimated that a large number of us fail to get the amount of sleep necessary for our bodies to function properly â€“ leading to a myriad of health issues which can include depression, heart disease and obesity.
However, getting to sleep can be difficult, especially during the hotter months. If you’ve been struggling to get your zzzs or you’re looking for some good ways to get to sleep in general, read on for our helpful tips.
Assess Your Bedding
Bedding which features a high tog count can be uncomfortable in the heat, so you may wish to invest in a lighter duvet to use during those unbearable nights. There are also plenty of duvets and blankets available which are designed to adjust to your body heat, keeping you cool as your body temperature rises and warming you up when you’re cold. During the particularly hot nights it may be worth forgoing a duvet altogether and just using a top sheet. You’ll sleep far easier without that extra weight.
Cool Your Body Down Before Bed
Going to bed when you’re already hot and bothered will only get worse as you try to sleep. If you find that you’re particularly hot and sweaty at night, take a cool shower before you go to bed. The cool water will help bring your body temperature down enough for you to drift off. Another idea is to spray your sheets with some water so that they’re lightly damp, which will help keep you cooler for longer. Avoid exercising late and try to have your evening meal a few hours before you go to bed.
Stay Hydrated All Day
Dehydration can be one of the main factors you struggle to get to sleep at night. It’s important that you drink water throughout the day to keep you hydrated. Being dehydrated can cause headaches as well as other symptoms which can make it difficult to sleep, so drink your recommended two litres a day to help regulate your body temperature and get you to sleep. Try not to drink so soon before bed though as needing the toilet could also prevent you from sleeping!
Fans and Air-conditioning
A fan is probably an essential in your bedroom during the hotter months, but the noise can be a bit distracting, as well as dry out your skin. If you can, invest in a timer so that you can turn your fan off automatically after a few hours, and be sure to moisturise before bed to keep your skin looking its best.
Keep Clothes On To Stay Cool
Whilst logic would tell you that the less clothes you wear, the cooler you’ll be, it seems that the opposite is true when it comes to sleeping. By wearing clothes at night you will be able to absorb sweat and the warmth that comes from you and your other half in bed at night, keeping you cooler. Another great idea is to put your clothes in the fridge for a little bit before bed to help cool you down.
Sleep is incredibly important in order for us to be able to function normally throughout the day. By using the tips above, you should have plenty of things to consider and try in order to get that much needed sleep, and make you a happier, healthier person in the morning.