If you feel tired and groggy each morning when you wake up, then it could be because you’re not getting enough sleep or the kip you are getting is of poor quality. So, what can you do to reset and ensure you get a good night’s sleep and feel refreshed when you wake up? The sleep experts at Happy Beds share their top tips below.
Set Yourself a Bedtime
Most people won’t have had a bedtime since they were children, however, going to bed at roughly the same time each night can help more than you may think.
Having a bedtime will get your body into a routine and regulate your natural clock. This will mean you have a set sleep pattern and you start to feel tired at the same time each night, as well as naturally waking at the same time each morning.
It’s not all about routine – going to bed at the same time will also help ensure you get your allotted 8 hours a night and will prevent you from crashing or taking mid-day naps due to exhaustion. So, put that television programme on record and snuggle up!
Avoid Sleeping in on Weekends
When you don’t have to get up for work, it can be tempting to turn off your alarm and sleep in late. And although this may be necessary after a late Friday night out in order to catch up on missed sleep, try to avoid doing this too often. Just as going to bed at a set time helps regulate your natural body clock, so does waking at the same time.
Try Not to Nap
We’ve all done it. We’ve snuggled up on the sofa after a heavy meal or after a long day at work, and before you know it half hour has passed. This may seem harmless, but don’t be surprised if you feel worse when you wake up.
‘Sleep inertia’ is a common result of waking suddenly from a deep sleep. This inertia can cause disorientation, impaired cognitive function, and leave you feeling tired.
So, if you feel yourself nodding off in the middle of the day, get up and keep active. You’ll soon feel more awake and you won’t compromise the quality of sleep you get at night.
Consider How You Fuel Your Body
They say, “you are what you eat” and this certainly has an influence on the quality of sleep you get at night.
Foods like cheese make you dream more, caffeinated drinks like coffee or fizzy drinks make you feel alert, whereas fatty fast food can result in fragmented sleep. Instead, swap these for more sleep-friendly food and drinks such as milk, chamomile tea, salmon, cherries and walnuts.
Invest in a Quality Bed
Transforming your diet and sticking to a routine can drastically improve your night’s sleep, however if your mattress is old, worn-out or uncomfortable these changes will become redundant.
Ensure you get the comfort and support you need at night from a double mattress that fits to your curves, yet doesn’t sink in the middle or creek every time you roll over, and you’re sure to get the best night’s sleep you’ve had in ages.