14 Steps To A Sleep That Is Truly Restful


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If there is one thing that parents do not get a lot of, it is sleep. If you are waking up every morning and you feel tired and irritable, it is time to make some changes. While it is easy for parents to accept that a lack of sleep is just part of the process, it is unhealthy to carry on in this manner. With that in mind, read on to discover how you can get a better night’s sleep.

  1. Don’t drink any liquids before you go to bed – Nocturia is the medical term for excessive urination throughout the night. This can impact daytime energy and sleep quality. You can suffer from similar symptoms if you drink large amounts of water before you go to bed.
  2. Rule out a sleep disorder – It is easy to put a lack of sleep down to simply being an overtired parent. However, if you are really struggling, ruling out a sleep disorder is a wise idea. One common issue is sleep apnea, which causes interrupted and inconsistent breathing. People with this disorder actually stop breathing while they are asleep. This condition is a lot more common than you may imagine. Speak to your doctor to ensure this is something you are not suffering with.
  3. Practice relaxation techniques – Do you struggle to relax? Most parents do! It is hard to unwind after you have been chasing kids around all day. Relaxation techniques before bed are proven to treat insomnia and improve sleep quality. There are many different strategies you could try, including visualisation, deep breathing, taking a hot bath, reading a book, and listening relaxing music.
  4. Invest in a better mattress – One of the reasons why you may be struggling to get a decent night’s sleep is because your mattress is not of a good quality. Foam mattresses come highly recommended because they are designed in a way that prevents and relieves pain while also supporting the back. Foam mattresses are hypoallergenic, making them a great choice for allergy sufferers.
  5. Care for your mattress – Not only do you need to invest in a good quality mattress, but you need to care for it properly too. Caring for your mattress involves rotating your mattress regularly, investing in a mattress protector, and cleaning the mattress with a mild detergent.
  6. Don’t eat late in the evening – Do you find yourself eating late at night once you have put the kids to bed? This leads to the natural release of melatonin and growth hormones, and it will have a negative impact on sleep quality. The best thing to do is eat a meal with carbs a few hours before you go to bed, as this will improve sleep quality and help you to fall asleep faster.
  7. Set your bedroom temperature – Bedroom and body temperature can also have a profound impact on sleep quality. You have probably experienced it yourself; have you ever noticed that it is difficult to get to sleep while on holiday because it is too hot? Research indicates that temperature has more of an impact on sleep quality than external noise.
  8. Optimise your bedroom environment – You can also give yourself a better chance of having a good night’s sleep by ensuring that your bedroom environment is optimised. Aspects to consider include the likes of lights, furniture choice and arrangement, noise, and, as previously mentioned, temperature. You need to make sure that your bedroom is comfortable and encourages a good night’s sleep.
  9. Put your health first – There are some great treatments that can help you to improve your life and sleep. You can live longer using this NAD booster, for instance, helping you to age better. All of this helps you to have more energy in the day and better rest at night.
  10. Consider taking natural supplements – There are a number of natural supplements that can induce relaxation and help you to sleep. This includes lavender, which is a powerful plant-based supplement that has a calming effect that will help induce sleep, as well as L-Theanine, Magnesium, Valerian Root, Glycine and Ginkgo Biloba. One of the most effective supplements is melatonin. This is a key sleep hormone, which tells your brain when it is time to unwind and go to bed.
  11. Try to establish a schedule – It is very difficult to have a sleep schedule when you have kids. After all, they love nothing more than jumping into bed and waking you up in the morning! However, you should try to sleep and wake at consistent times as much as possible. You will boost your sleep quality in the long term if you are able to do this.
  12. Don’t consume caffeine late in the day – It can be very tempting to turn to a cup of coffee late in the afternoon to get you through the rest of the day. A single dose can boost energy and focus. However, if you drink caffeine too late in the day, your nervous system will become stimulated, and this will prevent your body from relaxing naturally at night.
  13. Lower blue light exposure in the evening – During the day, exposure to light is advantageous, but the opposite effect will occur during the evening. This is due to what is called circadian rhythm, which basically means that your brain is tricked into thinking that it is still daytime. Hormones such as melatonin are reduced as a consequence. In this regard, blue light is the worst, and large amounts are emitted from computers, smartphones, and other electronic devices. This is why it is important to make an effort to reduce nighttime blue light exposure. This includes turning the television off two hours before you go to bed, downloading an app that blocks out blue light on your smartphone, installing an app that blocks blue light on your computer, and wearing glasses that block blue light.
  14. Spray a sleep-inducing scent – Last but not least, spraying a sleep-inducing scent can help you to relax and sleep more soundly. There are a number of different smells that can help you to unwind, including ylang-ylang, chamomile, and lavender. 

About the author


Martin was born in England but now lives in Perth, Western Australia. He has a passion for breakfast, coffee, hot curries & fast food, and is a cat & Dalek person.

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