Do you often find yourself tossing and turning, unable to drift into a peaceful slumber especially when the clocks change? You're not alone, 35% of Irish adults struggle to have a good nights sleep while 15% suffer from insomnia . Many of us struggle with sleepless nights particularly when the clocks change. But the good news is, we've got some simple steps you can take to improve your sleep quality, that will help you snooze soundly and wake up refreshed.
1. Gradual Adjustments
Start going to bed 15-30 minutes earlier each night for a few days leading up to the time change. So start tonight!
2. Daylight Exposure
Get some natural light in the morning to help regulate your internal clock, and take Anne Marie’s advise, founder of the Sleep Care Company https://www.thesleepcarecompany.com/ ,when you are outside in the morning leave your sun-glasses off for at least 10 minutes, so your body & your mind receive all the benefits of natural sunlight
3. Luxury Bed Linen for Ultimate Comfort
The foundation of a good night's sleep often starts with your bedding. Investing in high-quality, fine bed linens made from breathable and natural materials such as cotton or linen can make a world of difference. The softness and comfort of premium sheets, duvet covers, and pillowcases can create a sleep-inducing haven. Layer with blankets and throws to achieve the ultimate in comfort, you will never be too hot or cold.
4. Create a Relaxing Bedtime Routine
Establish a calming bedtime routine to signal to your body that it's time to wind down. This could include activities like reading a book, taking a warm bath, or practicing gentle stretching exercises all with the aroma of your favourite soothing scented candle. These rituals help prepare your mind and body for a restful night.
5. Monitor Your Sleep Environment
Your sleep environment plays a crucial role in your ability to fall and stay asleep. Ensure your room is cool, dark, and quiet. Consider using blackout curtains or blinds, earplugs, or a white noise machine to create an optimal sleep space.
6. Limit Screen Time
The artificial light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Aim to limit screen time at least an hour before bedtime to encourage a more natural sleep-wake cycle.
By incorporating these sleep tips you'll be well on your way to enjoying restful nights and waking up rejuvenated. Sweet dreams!