Here’s how you can sleep sounder with these five top tips for good kips
NOW the clocks have gone back, it’s the ideal time to get your sleep sorted.
A good night’s rest makes everyone feel better and some easy adjustments to your shut-eye routine does not cost much.
Try these top bedtime tips.
PLANNING TO RELAX: You will sleep better if you try to nod off and wake up around the same time every day.
Try to keep these times consistent, even at weekends, to help your body stay in a natural rhythm.
Wind down each night in advance of going to bed by reading a book, dimming lights, or taking a bath.
SLEEP SANCTUARY: Make sure your bedroom is set up for sleep. Cool rooms are usually better than hot ones.
Turn off any radiators or heating in a room an hour before bed and opening the window for a short period each day gets some fresh air in.
Regularly wash your bed linen to keep it clean and inviting.
Try adding a few drops of lavender oil to a napkin or small piece of material and keep it in your room to deliver a relaxing aroma.
CLEAR OUT DEVICES: Avoid screen time on phones, laptops and tablets around an hour before bed.
The gadgets emit blue light, which can hamper your natural production of melatonin and stop you drifting off.
Try not to charge your mobile in your room so there is no temptation to look at it while in bed.
This also stops you looking at the device first thing in the morning.
BEDITATION: Playing calming sounds can help clear your mind and relax you for sleep.
On the NHS website there is free audio which you can put on to help you relax at nhs.uk/every-mind-matters.
WAKEY WAKEY: If you have trouble waking up on dark winter mornings, a sunrise clock could help.
These gadgets mimic the light from a sunrise to gently wake you up.
The Homelabs sunrise alarm clock, £16.99, from Amazon, is a more affordable one.
- All prices on page correct at time of going to press. Deals and offers subject to availability
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