Sleep is the fuel our bodies need to function at their best but many of us, at some point, will suffer from difficulties in getting or staying asleep.
Here is our guide to getting a good night’s sleep.
1. Get in sync with your natural sleep-wake cycle
Our bodies have a natural sleep-wake cycle called the circadian rhythm that our fast-paced modern lifestyle tends to ignore. Prompted by an increase in Melatonin when it gets dark our bodies are designed to sleep at night but this natural pattern can be disturbed by not getting enough natural light during the day or too much artificial light at night. Get in sync by spending more time outside during the day and making sure home and office is flooded with light. At night use low voltage bulbs and try to avoid TVs, computers, iPads and backlit e-readers which give off too much light.
2. Go to bed at the same time each night
Getting our bodies into a routine of sleep can mean that we sleep better and longer. Try to go to bed at the same time every night and wake at the same time every morning (even the weekends) and this will become your body’s sleep pattern. Try not to nap during the day as this will disturb your natural rhythm and make sleeping at night more difficult.
3. Create a relaxing bedtime routine
Give your body time to wind down into sleep mode with a relaxing bedtime routine. Avoid anything too stimulating such as exercise, playing computer games, work or even TV. Instead an hour before you want to sleep try relaxing activities such as taking a bath, reading a book or listening to music. Do the same thing every night at around the same time and your body will learn that those are the cues to go to sleep.
4. Create a comfortable sleep environment
At luxury 5* hotels like Constance Hotels & Resorts, we are serious about making sure our guests have the best chance of a good night’s sleep. Our pillow menu means guests can choose the perfect pillow for them, along with high thread-count cotton sheets and 100% cotton and goose down duvets lain over sumptuous pocket-sprung mattresses with over 1,000 springs. While home doesn’t necessarily resemble a 5* hotel, getting a good supportive mattress, quality pillows, and keeping an uncluttered environment can all play a major role in getting a good night’s sleep.
5. Exercise during the day
While exercising just before bed can prevent sleep, exercising during the day is a good way to release energy which can stop you from feeling tired at night. Vigorous exercise is the most effective but any exercise during the day will help encourage good, satisfying sleep.
- Find out more about Constance Hotels and Resorts on our website
- Read more about the secret to a perfect night’s sleep at Constance
- Discover the luxury of Ploh Plush bathrobes at Constance Halaveli
- For the ultimate relaxation find out how to choose the perfect massage for you in our guide by Dr Chase Webber
- For more tips and advice on getting a good night’s sleep visit the National Sleep Foundation’s website.
GuaravNovember 15, 2014 at 7:57 am
thanks for shearing
Alexander Jacques SabucidoApril 24, 2019 at 4:41 am
This is great! These tips would be a big help.