Boston’s 5 Simple Steps to Better Sleep

Do you struggle to sleep well at night? Don’t worry, I do too sometimes. But fear not! I have taken the time out of my busy day (of chasing Frisbees and, of course, snoozing) to help you find your Zzz’s. Here’s my guide on how to sleep better, in 5 manageable steps…

1. Set yourself a bedtime

We all need between 7-9 hours’ sleep every night but how many of us are guilty of staying up until the early hours watching a super-long film such as Reservoir Dogs? If you need to be up early, this just doesn’t give you enough time to get the rest your body needs. Set yourself a bedtime. This way, you’ll have a much better chance of getting the sleep you need.

2. Eat earlier

Now you know what time you need to sleep, you can start planning a routine. One of the big things that keeps you awake at night is having a full tummy. Some experts suggest not having a big meal any later than 2-3 hours before your bedtime. This is now the starting point of your evening relaxation routine.

3. Turn down the lights

Back when we were cave-people (and cave-dogs), our bodies took the setting sun as a sign that it was time to sleep. As the years rolled on, the creation of artificial lighting has resulted in us staying awake much later. The problem with this is something called ‘blue light’. Emitted in the spectrum of artificial light, ‘blue light’ plays havoc on our brains, in particular our sleep hormones.

But there is something you can do about it! Apps which limit the output of ‘blue light’ are available on most modern phones and laptops, meaning that your brain can start to fall asleep at a better time.

4. Just soak it off

Now it’s getting close to bedtime, run yourself in a nice warm bath. If you have a bath about an hour before you’re ready to go to sleep, your body will warm up and then cool down to the perfect temperature. Just thinking about it makes me drowsy! Try relaxing scents like lavender or jasmine, and avoid caffeine enriched toiletries.

5. Get into bed

This part seems obvious, but how many times have you sat on the sofa until you’re just about to nod off, then you jump into bed and find that you suddenly can’t sleep? This is because you’ve had to jolt your body awake to find the energy to get into bed, so your brain automatically thinks that something is wrong and it stays alert. Head to bed before you start to drift off and you’ll find going straight to sleep won’t be a problem.

I hope this helps you get a really good night’s sleep so you can wake fresh as a daisy. Keep an eye on our Facebook, Twitter and our blog. I’m just full of marvellous advice.

Boston the Dog Signature