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Many people struggle to get their full 8 hours of sleep every night. There are many factors which can make someone not go to sleep easily or make them keep waking up during the night. Not getting enough sleep can have disastrous effects on your health- both physical and mental. Not getting enough sleep can lower your immune system and lower the dopamine levels in your brain. Making these small changes can ensure that you improve your sleep hygiene.

Keep Clean

A lot of people don’t feel like this is important for your sleep hygiene, but it is one of the most important factors when getting enough sleep. Try showering or having a bath before bed so you will be able to relax when you get into bed. When your room is clean, you can also sleep much better. This is because the air quality is better and you will feel more relaxed than if your bedroom is cluttered. Make sure your Duvet Cover and bedroom luxury cushions are washed regularly too- this can ensure that you will be able to go to sleep much faster, improving your sleep quality.

Eat Right

Fast food is not only bad for your physical health it can also have massively detrimental effects on your sleep hygiene. This is because it can mess with the dopamine levels in your brain, which can affect your sleep. Eating too much can also mean that your stomach is too heavy, making it harder to fall asleep. Foods like cheese and other dairy products can also make it more likely that you have nightmares or disrupted sleep during the night. Eating light meals packed with lots of fruits and vegetables will not only improve your general health but your sleep hygiene too.

Do Some Exercise

Exercise can make you more relaxed as it uses up energy. It can also increase the dopamine levels in your brain which makes it much easier to go to sleep. Go on a light walk in the evenings or do some light exercise such as yoga. This will make it much easier for you to relax, which can in turn make it much easier for you to fall asleep.

Reduce Blue Light

Blue light from televisions, phones and computers can make it much harder for you to fall asleep. This is because it stimulates your brain to stay awake, meaning your sleep will be disrupted. Half an hour before you go to sleep, put your electronic devices down and read a book. This will allow you to give your brain time to rest, which will promote good sleep quality.

Improve Your Bedroom Space

If your bedroom is not optimised for sleep this can mean that you don’t get as much sleep as you’d like. Getting blackout curtains and new cushion covers can improve your sleep hygiene massively. External light filtering into your room can disrupt your sleep, and weighted blankets will help you relax a lot better. Putting nice scented candles or pot pourri in your room with relaxing scents such as lavender and ylang ylang can also improve your sleep.

Making these changes can make sure you get your full 8 hours of sleep.