Have you been struggling to get a good night’s sleep? If this is as elusive to you as fairies or the gold at the end of the rainbow, then you’ve come to the right place. There can be many reasons that you’re not enjoying as much sleep as you could be. Whether you have trouble dropping off or staying asleep, these pointers will help you to finally get the rest you deserve:

Monitor Your Caffeine Intake

If you’re consuming a lot of caffeine throughout the day, you may struggle to fall asleep at night. Tea, coffee, and even chocolate contain caffeine. If you’re consuming too much of it, especially later on in the day, it likely won’t be out of your system come bed time. Try to stick to caffeine dense food and drink early on in the day, and then switch to something more gentle later on.

Remove All Technology From The Bedroom

Having a TV in your bedroom can interrupt your sleep, and has been linked to other problems too. You don’t even have to watch your TV at bedtime for it to be a problem. One of the best things you can do to create a better sleep environment is remove the TV and other technology.


Make Sure Your Room Is The Right Temperature

Your room should be between 60 and 67 degrees fahrenheit for optimal sleep. If it’s too hot or too cold, you may struggle to drift off and stay asleep. When it’s cold, you may wake up in the morning even more reluctant to leave the warm covers!

Know What You Need In A Bed

Knowing what you need in a bed is crucial to making sure it’s right for you. How much support do you need? How large should it be? What material should your mattress be made from? To help you figure this out, you can look at helpful sites like mattress.review and even try them out in store to see what you like best. Something that works for your friend may not work for you.

Have A Great Bedtime Routine

Having a great bedtime routine is a must if you want to feel sleepy when the time is right. Your bedtime routine should be something you look forward to! Pick a reasonable time to switch off all technology and stay away from your phone. Start doing something to wind down, such as reading. Turn the lights down if possible. You may want to get your pyjamas on early so you get in the mood for sleep. It can even be a good idea to make yourself a nice cup of sleep tea, and use sleep spray on your pillow.

Find The Right Podcast

If dropping off is the hardest part for you, try listening to a podcast. Not just any podcast: the Sleep With Me podcast. This podcast makes very little sense, and Scooter’s voice is so soothing (and boring) that you will drop off in no time at all.  

Take A Bath

Taking a bath before bed has been proven to help the body get to the right temperature for sleep. Applying a lavender body cream or one made specifically for sleep from somewhere like Lush could also be a great idea!

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