If you are finding it difficult to get a good night sleep then there are various approaches you can make to improve the quality of your sleep.
The choice of paint colour on your walls makes quite a bit of difference to sleep according to research by Travel Lodge. Pales shades of pink, blue and greens are more sleep inducing, whereas reds and darker shades will excite the mind leading to a worse quality of sleep.
It’s a good idea to have a night time pattern, such as a fixed bedtime, as this will help your body recognise that it’s time to sleep - avoiding stimulants such as using mobiles before and during sleep is very important, as light emitted from these devices will stimulate the brain.
Caffeine in tea and coffee can also make it hard to get to sleep. Drinking too much alcohol, can make you go to sleep quickly, but then later, normally around 3am you will wake up and loose precious sleep.
Exercising before bed is usually not a good idea, as it will cause over stimulation of the mind and body. But not having enough exercise throughout the day may stop you from having enough sleep.
Some people are very sensitive to light when they sleep, so if you are one of these people make sure that you create a light free environment, by fitting black out curtains or blinds.
Having a shower or bath before bed is a good idea as long as the shower is warm.
Herbal drinks such as Peppermint or Chamomile are good as they will help the digestion of food and will help to relax your mind.
Practicing a healthy lifestyle by eating good quality food, exercising and dealing well with stress can all help to give a better quality of sleep. Include plenty of fruit and vegetables in your diet, avoiding processed foods, which are usually full of bad fats and sugars. Try and avoid eating large meals after 18.00 hours, as your digestive system, especially if you suffer from gastric reflux might keep you awake.