Something we’ve definitely all been struggling with is sleep and it can be very hard to be able to get into a good habit with it and be able to ensure you get a better night’s rest. There are a lot of things you can do to make sure that you sleep better and get enough hours of sleep a night, it’s important to learn to switch your mind of as you get ready for bed, to learn ways in which to pause your thoughts for a little while so you can settle down easy, this can be difficult and takes time but it is possible. 

Sleep is honestly so important and we often forget this a lot of the time, it helps us set up for a new day, helps us to feel less groggy and more motivated. Not only that but it helps our health massively and that is vital. It’s great to be able to get the right amount of hours a night, to be able to get into a routine that suits you and be able to stick to that. Trying to find things that work for you to ensure you get a better night’s sleep is so important and here are a few that might help you massively when it comes to getting some extra zzz’s.

white ceramic cup with espresso coffee

1) Ease up on the caffeine before you sleep

Sometimes we all tend to reach for a coffee in the evening or something that is filled with caffeine, which means it may actually be stopping us from sleeping at a reasonable hour. It’s best to not drink anything caffeinated before you go to sleep because it means that your brain will be going wild and might lead you to feel very anxious before you sleep. Which is something you really want to avoid doing, if you want to focus on getting a better night’s sleep. So, ensure that before you sleep, you have something like water or a drink that doesn’t have a lot of sugar and means that you’re able to be hydrated throughout the night, it’s great to drink water before you sleep because it helps you feel more refreshed when you wake up and less groggy.

Having too much caffeine can enhance focus, but if it is consumed too far into the night it can actually stimulate your nervous system which in turn stops your body from naturally relaxing. This means that as soon as you hit the pillow you instantly feel awake and anxious. It can also keep your blood feeling elevated for around 6-8 hours, which is why it makes you feel more awake in the day if you have caffeine in the morning. It makes no sense to have it in the evening, sleep is so important and it’s so vital that you get the hours you need to ensure that you’re able to start your day on a positive note. Not waking up and feeling even more tired, which means that your day won’t go as well as you might have planned, sleep is amazing to make you feel good, so lay off the caffeine before you do.

empty white and gray bed set

2) Try and have a good sleep routine

Now, it’s certain that with the current circumstances we’ve definitely kind of let go of a certain routine because everyday just feels the same really. But, having a routine is so beneficial, because it means that you stick to that every day and it’s something that makes you feel accomplished when you do so, which is a great feeling. Having a routine sets you up for what you need to do throughout the day and it’s something that we should be trying to have with our sleep, it can be quite difficult to be able to get into a routine straight away, it definitely takes a lot of time. This is why it’s really important to be able to start training your body to go to sleep at a certain time and to be able to wake up at a certain time. By doing this, your body knows exactly when it needs to sleep and it means that you’re getting enough.

It can also help to try and get yourself into a routine, by making sure that if you can not nap in the day, because this can throw you off schedule. Of course, they’re great, if you’ve slept terrible and need to refresh. Don’t ever force yourself to stay awake if you can’t, it’s important when your body gets tired to be able to let it rest. Having that routine means that you will wake up feeling refreshed and be able to go on about your day without having any worries of feeling extremely tired and unmotivated. Try and stick to that routine for at least a week and it won’t even feel like a chore then it will just come naturally. This is what you really want, no routine should be something that you dislike doing, it should be something that will benefit you massively and something you continue to do because of that.

white book page with black background3) Relax and clear your mind in the evenings

Something, a lot of us may struggle with, because it can be quite hard to settle our minds down before we sleep, some of us feel extremely anxious and that’s just the way it goes. But, it’s important to try and calm your mind down before you sleep, because if you don’t it means that you may be up till stupid hours, which means you’re going to wake up feeling awful. Great ways to be able to relax your mind could be doing some yoga, writing in a journal, listening to music, reading, watching a funny movie, doing something that takes your mind away from what could be bothering you. We can really struggle sometimes to just switch our brains off and this certainly happens a lot more when it gets to the evenings.

It’s important to do whatever you can so that you’re able to sleep better and not have your thoughts bothering you massively. Don’t do anything that might make you feel a lot worse, make sure you’re able to switch off for a bit if this means turning your phone off and completing taking yourself away from social media, then be sure to do that. It’s vital that we don’t do things that are going to make us feel worse and mean that we won’t be able to get the sleep we need.

A woman walking through a forest in the afternoon

4) Regular exercise

Another great way to ensure you sleep well at night could be getting some regular exercise in for sure, by ensuring that you get some exercise throughout your day. By doing this it means you’re then actually tiring yourself out throughout the day and it makes you sleep so much better, which is so great to ensure you get a better night’s sleep! Get out for a walk, go for a run, get out in the fresh air and keep in touch with nature, don’t keep yourself cooped up inside, it’s important to get out for a bit even if it is only for a little while. Just trying to do more throughout the day will mean that you can then feel more tired when it comes to going to sleep.

Which will make you feel better going to bed and in turn help, you feel more refreshed when you wake up. Exercise is so amazing and has so many benefits that can really improve not only our mood but our physical health massively. It’s great to be able to ensure that you feel like you can sleep straight away when it comes to that. Definitely make sure that you get a lot more exercise throughout the day to be able to ensure you can sleep better. Exercise is great at tiring you out for sure which is why it’s important to do it even if it only a small amount. Doing it on a regular basis, means that you will feel better in the long run and means you’ll be able to sleep a lot better.

blue bed and mattress with pillows

5) Have a comfy space to sleep 

Having somewhere you can go to, to be able to switch off is vital, having that comfy space in your home, that isn’t too cluttered. Being able to get comfy and switch off ready to sleep, is something that we all need to have. Having a room that is filled with things that make you feel better and make you feel safe, dimming the lights, having fresh sheets, avoiding bright screens are all great ways to be able to help you sleep in the environment you’re in. Have lots of pillows, blankets, a cosy bed that feels amazing to sleep in. Having that space to sleep in that is separate from perhaps where you work means that you have that place to go to and that your brain knows that is where you sleep and switch off.

Try and keep that particular space just for that to ensure your body doesn’t feel too overwhelmed when it heads to bed because it sees that room as something that might stress you out. Having your bedroom as somewhere you feel your body can just relax is the most important.



If you’re looking for any online counselling or walk and talk therapy whether you’re a parent and you’re looking for your children. You yourself need it or you’re a student or anyone that is struggling at this time, then please do not hesitate to contact Becky. You can access contact details here. Check out the website for more information.

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