I recently posted an infographic from those nice people at Casper, all good stuff. Following this, I thought I would post my own thoughts on getting a good nights’ sleep.
- Make sure you are sufficiently tired, physically and/or mentally.
- Don’t eat or drink too much before bedtime. Obvious one is caffeine and it appears this can take 6-8 hours for the effect to wear off as a stimulant. Besides, undigested food can lead to weight gain and disturbed sleep.
- Keep to a set routine of waking up and going to bed at the same time each day, as far as possible.
- Get the temperature right, neither too hot or too cold.
- You have some worries? If you are prone to waking up in the middle of the night and worried about work etc. there is an easy solution which I have used in the past. Simply have a notebook handy and write down everything you’re worried about, things to do etc. This gets it out of your head and into a notebook for the next day.
- Consider your surroundings, your bedroom style and decor. Do you like it? Either make it how you like it or develop a tolerance for how your spouse likes it.
- Is your bed comfortable? Is the mattress over 10 years old? My wife is far less tolerant of these things than me, so she researched new beds etc and came up with latex as a good mattress material. As these mattresses are so heavy, we bought two singles and put them together on the double bed base. These are quite expensive I think but supremely comfortable – even I was impressed.
- “Don’t let the sun go down on your wrath”. In other words, don’t go to bed with any animosity towards anyone, especially your spouse. Settle any disputes, arguments etc. before you go to bed. This is possibly the most important thing you can do in making sure you have a good nights sleep.
Related: Sleep tips for athletes