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According to a recent study, 36% of UK adults struggle to get to sleep at least once on a weekly basis. This is hardly surprising, as there are so many different factors that impact your sleeping patterns and habits – from workplace stress to drinking too much caffeine. 

However, not getting enough sleep is more than a minor inconvenience, as it can actually have a negative impact on your health. It can also stand in the way of your professional success, as you’re more likely to take a nap at your desk than excel in a meeting. 

Photo by Kinga Cichewicz on Unsplash

While we can all deal with a few sleepless nights here and there, there are certain steps you can take to improve the quality of your sleep! 

Clean your bedroom

Believe it or not, the amount of clutter and mess in your bedroom (and your home at large) could actually be impacting your sleep schedule. While you may believe that you’ve grown used to cluttered surroundings, your brain actually recognises them as an ‘unfinished task’, meaning you’ll find it harder and harder to drift off to sleep unless you get serious about decluttering your bedroom. 

Keep your room dark

Outside light and disturbances are another key cause of sleep interruptions. Therefore, unless you like being woken up at the crack of dawn (around 4 am in the summer), you need to find a way to keep your room nice and dark. For example, you could install quality Blinds. Not only are they a great way to treat yourself to a more peaceful sleep, but they’re also much more stylish than bulky, heavy curtains – which means they are perfect for those looking to give their home a little makeover. 

Don’t go on your phone in bed

We’re all guilty of spending too much time on our phones. However, when we use our phones directly before trying to sleep, we could actually be preventing falling asleep altogether. This is because you are continuing to stimulate your brain, as opposed to giving yourself the chance to drift off and catch up on some much-needed sleep.  As a result, you should try to avoid using your phone for at least half an hour before you want to go to sleep (or longer if possible). It’s also beneficial to Stay away from social media at this time, as you can easily spend hours scrolling through your social media without realising what you are doing. 

Make your bed in the morning

While it is tempting to roll out of bed and immediately commence with our day (especially if you’ve snoozed your alarm already), studies suggest that people who make their bed in the morning are 19% more likely to have a good night’s sleep, every night. As a result, you should make sure that you make your bed when you wake up. This also makes it seem much cosier and inviting when you get home after a busy day at work, which can again make it easier to fall asleep.