7 ways to ensure a good night’s sleep

Almost half of Brits believe their career has a negative impact on their sleep, according to a study by AXA PPP Health Tech and You. The Sleep Council has declared March as National Bed Month to shine a light on the importance of sleep and the effects a bad night can have on your working day. Feeling tired and irritable can affect relationships with colleagues and can lead to a loss of concentration, which can greatly impact your work. With this in mind, AXA PPP Healthcare has compiled its top seven ways to combat fatigue and help get a good night’s kip.

1. Stay active

Regular exercise during the day will help you relax at night, according to the health insurance firm, who explains that being active earlier in the day will give your body time to wind down by the evening.

2. Manage your diet

Heavy or spicy meals before bed can affect your sleep, as it doesn’t give your body time to digest the food in time for bed. Not eating at all and sleeping hungry can be just as bad, however, and a light snack before bed is ideal. When it comes to drinks, a glass of wine may help you relax but alcohol can affect the quality of your sleep, and make you more likely to  wake up in the night.

3. Make your bedroom more sleep-friendly

Creating a calm sleeping environment can make a big difference. Keeping your room for sleeping – avoiding using your TV or phone too much, for example, can help your body associate the bed with a place of sleep instead of just another living room. Black-out curtains or eye masks can also help you expel distractions if you’re commonly a light sleeper.

4. Develop a ritual

Creating a calm routine to prepare your body and mind for sleep by taking a hot bath or listening to relaxing music will reduce your heartrate and get you ready for bed. Conversely, bright lights, computer glare and heated arguments can keep you alert for longer than you may want to.

5. Go for a midnight walk

If you struggle to fall asleep after half an hour or so, get out of bed and avoid tossing and turning through the night. Attempt to do something relaxing such as reading or even go outside for a breath of fresh air. The warmth of your bed compared to a bracing evening can provide just the remedy you need.

6. Stop the lie-ins

Keeping to a regular sleep cycle can help your body’s internal routines. Going to sleep the same time each night and waking up the same time each morning can help you develop a rhythm that keeps you energised. Try to resist the urge to nap or sleep in at the weekends.

7. Keep a sleep diary

Keeping a sleep journal can help you track when you fall asleep, when you wake up, how many times you wake in the night and how rested you feel in the morning. After a week, reflecting on these notes could help you understand what methods help you sleep and what makes it worse.