10 top tips for a better night’s sleep

Getting enough good-quality sleep is essential to staying healthy and ageing well. These 10 simple tips can help you overcome general sleep difficulties – give them a try!

1. Routine, Routine, Routine!

Going to bed and getting up at roughly the same time every day (including the weekends!) will programme your body to sleep better – it’ll regulate your body clock.

2. Create a restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and, importantly, stay) asleep.

If you have a pet that sleeps in your room with you, consider moving them elsewhere if they often disturb you in the night – we know how difficult this can be!

3. Detox from technology

Limit your use of electronic devices at least 30 minutes before bedtime. If you like to read before bed, ensure it is a physical book or e-reader that doesn’t emit blue light. Blue light tricks your brain into thinking it is still day time, reducing hormones like melatonin, which help you to relax and reach a deeper level of sleep.

4. Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up during the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.

5. Cut down on caffeine

While caffeine definitely serves a purpose – to wake you up – it also stays in your bloodstream for up to eight hours. When consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, why not try a warm, milky drink or herbal tea.

6. Do not over-indulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Supplementation

Before resorting to more drastic measures like sleeping pills, which come with a whole host of negative side effects, try adding our Relaxation Blend to your daily routine. Our Relaxation Blend contains three powerful key ingredients that have been specifically selected for their ability to relax, improve mood, reduce anxiety and stress, help you fall asleep and maintain sleep through the night.

8. Limit daytime naps

While tempting, those daytime siestas do not do your sleep problems any favours! While there are benefits of a quick nap, for those with issues sleeping, a quick nap during the day can confuse your internal body clock, meaning you may struggle fall asleep at night or suffer from an interrupted night’s rest. While some people need lots of sleep, others can operate on a lot less, which might be you - if you're napping you might be having too much sleep, which could be keeping you awake.

9. Remove clocks from vision/arm’s reach

Don’t charge your phone near the bed – if you suffer from sleep anxiety, you’ll likely feel anxious and inclined to check the time throughout the night. Move your alarm clock and phone to another area of the room – or even better, to another room entirely!

10. If you cannot sleep, get up

If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.

Make an appointment to see your healthcare provider if lack of sleep is persistent and it's affecting your daily life.

Suplibox's recommendation for a better night's sleep: Relaxation Blend

Check out our Relaxation Blend