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If you ever feel like you are constantly tired, your sleep is unfulfilling, and you begin to dread the alarm going off every morning, it could be time to take a look at your sleep quality and make some improvements. Sleep is important, both for our mental and physical well-being. To perform well at work or go about your normal day, it is vital that you are well-rested, as sleeping boosts the immune system and helps the body repair itself. So, here are some great tips for getting better sleep.
It is really important that you go to bed and wake up at the same time every day, even on weekends. You should avoid attempting to “sleep in” as this confuses your system. Once you have kept a good routine for a while, you will find that you are generally waking up just before the alarm, and when it comes to bedtime, you are more than happy to hit the pillow.
If you aren't sleeping well, you may be relying on coffee to get you through the day. To sleep better, you need to reduce the coffee after about three o'clock in the afternoon. Caffeine takes a while to process through the system, not to mention it is also a stimulant, so after 3pm switch to non-caffeinated tea which has less caffeine or drink plenty of water.
Like most people, you probably have your mobile phone in your hand right up until bedtime, and the television might be on as well. Screens have blue light and they inhibit the ability for the body to produce melatonin. An hour before bed, you should stop looking at screens and maybe read a book, meditate, or take a bath instead.
If you really can’t resist your devices, then consider investing in some blue light blocking glasses, which are widely available and not very expensive, and also change the settings on your mobile phone to a color palette that is more restful.
Bedrooms should not have heat; while central heating is the lifeblood of many people during the cooler months, heating your bedroom can be counterproductive. It is better to use a thicker duvet and a weighted blanket to create warmth while the room itself should be between about 60- and 67-degrees Fahrenheit. Most people find that they sleep better in a darker room, too, so ensure that you have heavy curtains and blinds to block out the light.
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In the summer, it can be very frustrating to be woken up early as the sun rises, and if you sleep near a busy road, you can find headlights distracting. If noise is an issue, consider a white noise machine or earplugs and an eye mask to help convince the brain it is time to switch off and completely rest.
Finally, don't despair. We all have nights where sleep simply doesn't seem to want to happen. In this case, perhaps it is time to get up, make a warm drink and sit and read a book or magazine with a gentle light source until you begin to feel tired again.