Photo: ArneCoomans / Flickr

Our busy lives bring about sleep easily to most people, but can also have the inverse affect of robbing people of sleep. An inability to sleep is not only a common problem, but it’s actually got devastating consequences to it – fatigue, ill-health, and depression, among other systems. This simple guide will show you some immediate steps you can take for getting better sleep.

Tip 1: Get a rhythm

It isn’t accidental that people speak of sleep cycles and internal clocks. If you select a specific time to sleep and force yourself to go to bed at that time, your body will eventually kick in that it is sleepy time. Haphazard sleep patterns are counter-productive to getting good rest.

Tip 2: Sleep when exhausted

This technique is a bit extreme, but if you go to bed when you’re absolutely bushed, you’ll likely have a good night’s rest. Insofar as you gradually adjust your sleep time and wake-up time in sync with how your day flows, you’ll have an easier time falling sleep at your chosen time – see Tip 1 – over time.

Tip 3: Exercise

Exercise is wonderful for the body, but it also does wonders for your sleep. Since sleep is about repairing and recovering your body, exercise serves as that which your body needs repair from. Frequent physical exertion, like running, swimming, or any serious workout programme, is a fantastic recipe for better sleep. Warning: do not exercise just before sleep, since this has the affect of actually keeping you up thanks to your boosted heart rate.

Tip 4: Mattress care

Many people struggle to fall asleep because of a degraded mattress. Flip your mattress around every three months or so, and also purchase a new mattress every six years. Often your lack of sleep is down to the mattress alone, and the best way to check this is by sleeping in another bed a few times. If you find you get better sleep on a different bed, then it is time for a new bed.

Getting better sleep is about identifying how your lifestyle may interfere with sleep, or how external factors – such as your mattress – undermine the quality of sleep you can have.

Tags: sleep, sleep routine