25 simple ways to get a good night’s sleep

Do you struggle to nod off? Follow our guide to getting a good night's sleep...

Do you struggle to open your eyelids in the morning while your partner is bouncing around with energy despite going to bed later than you?

Well don’t feel guilty about struggling with tiredness, because new research from Loughborough University’s Sleep Research Centre has found that women need more sleep than men because their brains are more complex and take longer to recover. Our multi-tasking abilities means we use more of our brains than men do in a day and so the need for sleep is considerably greater.

Women are also much more prone to stress and worry than men and poor sleep can bring on higher levels of psychological distress and stronger feelings of hostility, depression and anger, according to the Sleep Research Centre. And we are at a higher risk from physical health problems such as heart disease and stroke if we don’t catch enough shut eye too. How much men sleep, on the other hand, does not seem to have an affect on these particular health issues – which is understandably frustrating to hear!

MORE: The £10 sleep lotion that will help you beat insomnia

In fact, a study published in the journal Nature has revealed that actually get a good night’s sleep can protect against cardiovascular disease (heart attacks, strokes), by preventing a build up of plaque in the arteries.

Scientists from Massachusetts General Hospital in the US found that getting in some quality snoozing time helps with the health of blood vessels, which reduces inflammation.

Filip Swirski, from the hospital, explained, “Sleep helps to regulate the production in the bone marrow of inflammatory cells and the health of blood vessels and that, conversely, sleep disruption breaks down control of inflammatory cell production, leading to more inflammation and more heart disease,”

So are you amongst the 87% of women who suffer from a regular lack of sleep? Insomnia and sleepless nights can be utterly debilitating, affecting our judgement at work and our relationships with others. And with so much technology and distraction these days, switching off is more of a struggle than ever before.

But what if you discovered techniques to beat the late-night tossing and turning for good?  Our sleep experts are on hand to teach you the quick and easy ways to a good night’s sleep.

From the foods to eat (and the ones to avoid) to the type of bedding and your night-time routine, we’ve got the secrets to a night’s sweet slumber.

First tip? If you want to fall asleep in just five minutes, just breathe. That’s right, simple inhaling and exhaling has an impact on every system in your body. Adopt this easy method and you can effect blood pressure, heart rate, emotional stability and even your hormones. Slow, regulated breathing will shift your automatic nervous system, telling your muscles to relax, your heart rate to slow down and your brain to lower itself from ‘high alert mode’.

A common yoga practice to release tension and reduce anxiety, follow this super-simple technique and there’s every chance your next sleep will be peaceful, renewing and uninterrupted…

1. Lie down in your preferred sleep position. You can also start on your back and roll into it when you start to drop off.

2. Breathe in through your nose on a count of three seconds.

3. Breathe out through your nose on a count of six seconds.

4. Repeat until you fall asleep. If you find the three to six ratio a stretch, then adapt it to what feels comfortable, but always ensure the exhale is longer than the inhale. Sweet dreams…

Keep scrolling for even more ways to a good night’s sleep

Apester Lazyload

Most Popular