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Insomnia is something that affects 1 in 3 of us in the UK, which is a lot more than most people suffer with. We all need our sleep, and nothing is worse than being able to get it when you need it. We’ve put together the best 8 ways to ensure you get a better nights sleep.

Stop Napping during the day

If you’re someone that struggles to get a good night’s sleep, try to stop napping during the day. When you take a day nap, although you might feel great and refreshed at the time, what you’re doing is resetting your body’s internal “sleep timer”. Which means that when you try and go to sleep at the end of the day, naturally, you just won’t be tired! If you feel tired during the day, try and resist the urge to nap, and then have an earlier night’s sleep than usual.

Change your dietary habits

Your diet heavily influences whether you will be able to get a great night’s sleep. Understanding what the different food groups do to your body is so important to know. Foods that have large doses of carbohydrates should be avoided after 7pm if you’re struggling to fall asleep at night. This is because carbohydrates act as fuel for your body that slowly breaks down into energy for your body, keeping you up at night.

Lower your body temperature

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help. Individual preferences will vary, so find the temperature that works best for you. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.

Listen to relaxing Music

Listening to relaxing Music is one of the best ways to help yourself get a good night’s sleep. Try and find a nice relaxing LoFi playlist and play it on a low volume speaker next to your bed when you’re trying to fall asleep. The rhythmic nature of the music will carry you into a great night’s sleep.

Try AntiCig SLEEP

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Meditation is a tool that can calm the mind and relax the body. Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved. Melatonin is a natural hormone that is produced by the pineal gland (located in your brain). It helps control your sleep cycle. The body produces melatonin just after it gets dark, peaking in the early hours of the morning and reducing during daylight hours. Melatonin acts on receptors in your body to encourage sleep.

Make an exercise daily routine

Physical activity is often considered beneficial to healthy sleep. Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone. However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep. The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day. Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.

Experience both daylight and night times

Light can influence your body’s internal clock, which regulates sleep and wakefulness. Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake. During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness. At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day. Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.