Are you sick and tired of being laid in bed for what seems like hours watching the clock and not being able to drift off? Perhaps you’re constantly tired and wake up each morning feeling slow and groggy. The truth is that lack of sleep of poor quality sleep can do a lot more than make you a bit grumpy – it can have a negative impact on both your mental and physical health. Companies like Koala Mattresses know just how important sleep is and so design their products to ensure you get the best night’s rest possible. However, if you’re still having trouble when it comes to getting enough shut-eye, below are four simple ways to chill out before bed.

 

Develop a relaxing bedtime ritual

When you think about it, we all learn to sleep by routine.

When we were younger, our parents gave us baths, tucked us in, read us a book, and gave us that extra glass of water all in the name of good sleep. Now that you’re older, you’re going to have to develop an evening routine of your very own in order to get a good night’s rest. For some, this may be a cup of decaf tea and a chapter of a good book, or a bath and 15 minutes of relaxing bedtime yoga.

Sticking to this bedtime ritual is a great way of making you feel relaxed and ready to hit the hay. Of course, there are some activities that should be kept out of a bedtime ritual like not drinking alcohol before bed. It might help you fall asleep, but chances are you’ll wake up in the middle of the night. It’s also recommended that you don’t exercise 2 hours before bedtime. Sure it gets your blood flowing, but it will also amp you up mentally which will keep you awake for longer.

 

Maintain a regular sleep and wake schedule

Now you don’t have to wake up at exactly 7.02a.m. and go to bed at 10.53a.m. every night, but do try to wake up and go to bed at generally the same time six days a week. According to doctors at Harvard University, this will help set your internal clock, so even on those rare days where you’re schedule is thrown off for one reason or another, you’ll be able to get right back on track and avoid what some may call a ‘sleep hangover’.

 

Stop watching the clock

Studies show that people who constantly look at the clock are less likely to fall asleep easily. Why? Well laying there thinking “wow it’s almost midnight, I have to be up in 6 hours and 45 minutes!” stresses you out. That’s why you should try to keep some distance between you and the alarm clock, that way those blinking numbers will stop reminding you of the time, and you’ll fall to sleep a lot easier.

 

Create an optimal sleep environment

Studies suggest that the best environment for sleep is somewhere dark, cool and quiet. With all the benefits of healthy sleep, it’s worth investing in black-out blinds, comfortable ear-plugs and a fan or air-conditioning. The more comfortable you are physically, the better you are likely to sleep.

Creating the best environment to sleep in also means making your room a tech-free zone. Research shows that electronics interfere with sleep because it is far too easy to get distracted by them. Checking your emails right before bed could cause you stress, watching TV or movies makes it harder to fall asleep, and getting sucked into sites such as Pinterest right before bed could keep you up for hours.

Instead, avoid all electronic devices for an hour or so before it’s time to sleep as this will help your mind fully switch off and relax which in turn will help you drift off.

So next time you’re stuck tossing and turning try and remember any of the above tips that should help you to relax right before bed.