To wake up revitalized you simply need to get enough good quality sleep. We are all quite different in how much sleep we require, but most adults need between seven and eight hours a night, although some people can routinely cope with much less. How to get a good night’s sleep and wake up revitalized?
Get the temperature right
Most people sleep better in a room that is slightly on the cool side. This may be achieved by keeping a window open or turning off central heating during the winter.
Humidify the air
Either by use of a humidifying machine or simply by placing a bowl of water near where you sleep. It really can make all the difference.
Essential oils
The use of aromatherapy essential oils or herb bags such as lavender can be helpful for a lot of people to soothe a good night’s sleep.
Curtains
Black-out blinds or curtains, particularly useful in the summer months, assist in the maintenance of good quality sleep throughout the night.
No coffee and alcohol!
Avoid caffeine or alcohol as long as possible before going to bed and try to establish a sleep routine where you go to bed and wake up at the same time on most days.
Find a reason
If you wake up during the night, why is this? Common reasons could be due to temperature or lighting problems as mentioned above, but also could be from outside noise, a partner who snores, or a sign of an underlying medical problem such as night cramps or even depression. Waking up in the early hours of the morning can be a symptom of depression so always discuss this with your GP if you have concerns.
Take notes
If you cannot turn your mind off, have a notepad by your bed and write down what is on your mind. Your brain is then officially allowed to forget your stressful thoughts. If you really can’t sleep, it can be helpful to sit quietly in another room for 15-20 minutes but don’t be tempted to turn on your computer or TV, this will only make things worse.
No gadgets
Remove all laptops, palmtops, and smartphones from your bedroom to make sure you are not tempted to use them just before bed. Switch any non-vital phones to silent.
Get the mattress right
In general, the correct density of your mattress is decided by your body weight, with people below 10 stone often requiring a soft mattress, those between 10-15 stone requiring a medium mattress, and anybody over 15 stone requiring a firm mattress. A good quality mattress is very important. Spend your money on the mattress as opposed to the bed frame if money is tight and try to spend as much time lying on the bed before you buy as possible! A pocket-sprung mattress is often a safe bet.
dr.Sol Bathaiee 