How to get back into a good sleep routine

Going on holidays, travelling, working shift work or overcoming an illness can all wreak havoc on the best sleep routines. But the good news is that there are many things you can do to get back into a good routine.

 

 

What is a good sleep routine?

Sleep routines vary from person to person but for most of us, consistent sleep patterns are imperative for getting a good night’s sleep. At the heart of a good sleep schedule is our circadian rhythm — a 24-hour internal body clock that controls your cycles of sleep and wakefulness.

When in sync, your circadian rhythm can promote consistent, high-quality, restorative sleep. However, when it’s out of sync you may experience significant sleeping problems including insomnia.

 Fortunately, there are many things you can do to reset your body clock and get back to a good sleep routine.

How to develop a good sleep routine

 

Go to bed and wake up at the same time each day — your body and brain want to know when to feel sleepy and when to wake up. Being consistent with your bedtime and wake-up time will help set a good routine.

 

Avoid napping — napping has the potential to interfere with your night-time sleep, so avoid it if possible while you set your routine.

 

Avoid bright lights, especially those from electronic devices — excess light, including the blue light emitted from electronic devices can mess up your circadian rhythm.

 

Eat light before bed — avoid eating large, heavy or spicy foods before bed and limit your intake of fluids in the hours before going to bed. Indigestion can make sleep tricky, and a full bladder will only mean you’re more likely to wake during the night.

 

Avoid stimulants — substances such as caffeine, alcohol, tobacco and recreational drugs all act as stimulants that can interfere with your ability to sleep.

 

Exercise in the morning or during the day — regular exercise can help prepare our body for sleep, but be sure not to exercise too close to bedtime as this may wake you up.

 

Reduce stress — stress, anxiety and daily worries can all make it hard for you to sleep.

 

Create a relaxing bedtime routine — a good routine before bed can help prepare your body and mind for sleep.

 

Visit your doctor — if you continue to have trouble sleeping make sure you speak to your doctor as there may be an underlying condition that is preventing you from having a good sleep.

 

How we can help

Along with the tips above, it’s imperative that you sleep on a supportive mattress. At BedGuard we specialise in high-quality, waterproof mattresses to suit everyone. We even have a range of bariatric mattresses. Why not visit our friendly staff in-store or shop online today?