You know those people who seem to sleep well no matter what? They come into work well-rested without an under-eye bag in sight, and you feel instantly envious.
The secret is, it’s not just luck that dictates their incredible sleeping pattern. There are some habits that all good sleepers stick to, and we’ll reveal the secrets to their success. Read on to find out more.
1. Avoiding Caffeine
The best sleepers know that even that post-dinner cup of coffee at 5 pm can ruin a good night’s sleep. While a morning caffeinated drink is usually harmless, even a coffee at 2 pm can stay in your system well into the evening.
With that in mind, avoid caffeinated drinks after noon. If you just can’t go without your afternoon tea or coffee, opt for a decaffeinated version to avoid being wide awake well past bedtime.
2. Prioritising Sleep
It might sound too simple, but one of the key habits displayed by people who sleep well is choosing to prioritise sleep. Too many of us push sleep aside to work late, complete chores, or stay awake in front of Netflix for one episode too many.
Consistency is key when it comes to getting a good sleep every night. People who sleep well tend to prioritise their sleep no matter what, even if it means missing a late-night party or early-morning chore. Adults should aim for between 7 and 9 hours of sleep per night - even if it means missing that extra episode of your favourite show.
3. Adjustable Bed Frames
Adjustable bed bases, such as this adjustable bed base from Flexispot, are an underrated way of improving your general health and sleeping better, but you’ll commonly find them in the bedrooms of good sleepers.
If your sleep is affected by snoring or sleep apnea (even if it’s your partner’s!), you can improve the issue with an adjustable bed. By sleeping slightly more upright than usual, you’ll open up your airways and breathe better than on a traditional, non-adjustable bed.
Plus, adjustable beds help you get into the relaxation spirit by adjusting to allow you to sit upright and read, relax, or meditate before drifting off to sleep.
4. Avoiding Food at Night
All good sleepers know that eating sugary snacks in the evening can seriously affect sleep. Not only does food late at night disrupt your digestion, but it can also lead to long-term weight gain.
To avoid reaching for the snack cupboard late at night, eat filling meals packed with lean protein, fibre, and vegetables to stop your tummy rumbling after dinner.
5. Using Aromatherapy
Aromatherapy can have many benefits, but one of its key uses is to help people drift off to sleep more easily. Scents like lavender have a relaxing effect, so when they’re used in a candle, spray, or diffuser, they can help you get a better night’s sleep.
If you want to mimic the habits of a good sleeper, spray some lavender spray on your pillow or light a lavender candle half an hour before going to sleep. The calming scent of the lavender will send you well on your way to the perfect night’s sleep.
6. Sticking to a Schedule
Our bodies have clocks called circadian rhythms, and when the rhythm is disrupted, our sleep can be seriously thrown off. In order to keep your sleep on track, try to go to sleep and wake up at the same time every day.
If you work flexibly or don’t have to wake up early in the mornings, ditch the alarm clock and allow your body to wake up with the natural light. This way of regulating your circadian rhythm harps back to caveman times and will allow your body to create a rhythm all of its own.
7. Exercising During the Day
It can be challenging to get to sleep if you’re not actually feeling tired. Tire yourself out with aerobic exercises such as dance, running, weight-lifting, walking, or cycling during the day to drift off to sleep more easily at night.
Regular exercise also reduces stress, which in turn can make it easier to get to sleep. If you’ve ever laid awake tossing and turning, you’ll know that stress can negatively impact sleep, so reducing it can only be a good thing.
The Bottom Line
While it seems like all good sleepers are hiding a huge secret to their success, the reality is they’ve just formed healthy habits. With the help of our tips, you, too, can develop habits that will make a difference not just to your quality of sleep but also to your health in general.
Whether it’s exercising regularly, sticking to a strict sleep schedule or avoiding afternoon cups of coffee, implement at least one change from this list into your life and watch your sleep transform!