7 Secrets to Sleep Like a Baby
You have probably found this page because you want learn how to sleep like a baby.
Next to eating 8 portions of fruits or vegetables a day, getting 8 hours of sleep per night is probably one of the other perceived ‘must-do’s’ that you just don’t do. Even if you do get 8 hours sleep, is it 8 quality hours of sleep? New research shows for those that are physically exerting themselves in the day, 10 hours of sleep is optimal for performance, but this includes naps during the day, which we’d all love I’m sure! We’re going to share 7 secrets with you to help you make the most of whatever sleep time you can get your hands on!
1. Turn It Off
The glows from phones, tablets, TV’s and computers have been shown to have a negative effect on your sleep. Not just the glow though, checking your social media before you go to bed can spiral into hours of endless refreshing and before you know it, it’s 2am.
Turn all your tech off an hour before bed, put a podcast on, or have a bath, something that doesn’t involve your eyes and brain concentrating too much. This way, your brain will be rested and ready to go to sleep.
2. Put Your Clock Away
Remember, if you want to sleep like a baby put your clock away!
A lot of the time, if we have a stressful day in work the next day, or have to get up earlier, we end up clock watching until we fall asleep.
For example, if you’re due to get up earlier the next day than normal, you may end up counting the amount of hours sleep you will get if you fell asleep that exact minute.
This can increase stress levels, especially if the number is lower than you’d like, and can be detrimental to sleep. Turn your clock around, put your phone in a draw, and try to not look at the time.
3. Put a Pillow Between Your Knees
If you get back pain at night, and can’t find a comfortable position to sleep in, you can end up getting really frustrated. Along with the back pain, this is going to result in a pretty poor nights sleep.
Try sleeping on your side and popping a pillow between your knees for support. This should ease the back pain, making for a more comfortable night sleep.
There is also a link that if you are in bed for more than 8 hours at a time then this can increase the risk of non specific lower back pain.
4. Save Your Bed for Sleeping
Your bedroom should be somewhere you go to sleep.
Try not to sit in bed working, or watching T.V, or reading.
This creates an environment where high levels of brain activity is required, which won’t be great for a good nights sleep. Try to keep it just for sleeping and do your reading in a coffee shop or in the garden.
5. Keep Your Bed for You
We all start our pet training teaching our pets to sleep quietly on their own… but somewhere along the line, they end up under the covers, in our bed, wriggling, dreaming and even snoring!
As cute as out pets are, this can really disturb your sleeping patterns. Teach your pet to sleep in it’s own bed, and keep your bed for you.
6. Shut Your Curtains And Discover Sleep Like A Baby
Lower light levels can help bring on the hormone melatonin, which helps with getting to sleep, so dim the lights a couple of hours before bed.
Shutting out any light completely once your in bed will help with a full night of undisturbed sleep!
7. Set Your Body Clock
Try to get into a routine, even on weekends. It’s not always possible, but if you go to bed and wake up at a similar time each day, your body will become accustomed to this routine, making going to sleep and getting up a lot easier!
Sleep is really important if you are recovering from an injury. Your body needs sleep to help rebuild and recover
The Physio Crew,
0333 567 0663