Healthy Sleep Tips

It’s well known that people need plenty of sleep to sustain good mental and physical health, but unfortunately, a considerable percentage of the population is sleep deprived, finding it hard to have good quality sleep leaving them feeling excessively tired during the day. There is a range of reasons why people may have sleeping problems, but following some fundamental strategies can help improve sleep quality. Initially, this may seem a bit overwhelming, but you can start by making some small changes, gradually building healthy sleep habits and better sleep hygiene. There are four different steps to follow which are:

• Creating a restful bedroom
• Ensuring you have a sleep schedule
• Following a bedtime routine
• Forging better daytime habits to improve sleep quality

Creating a Restful Bedroom

Your bedroom should be a place where you feel comfortable and relaxed, so make sure you have a decent-quality mattress and pillow that offers adequate support. Choose bedding that helps you maintain a comfortable temperature during sleep. Make sure you have decent curtains or blinds to block out the light, as this can disrupt circadian rhythms. Try to keep your bedroom as quiet as possible, and if necessary, use a white noise machine, headphones or earplugs to help you sleep. Most people find a temperature of around 18°C is most comfortable for sleeping.

Ensure You Have a Sleep Schedule

Make sure you try and wake up at the same time every day, even on weekends and then work backwards, ensuring you have a target bedtime that will provide you with adequate sleep. If you are in the habit of napping during the daytime, then be careful, as it can prevent you from getting to sleep during the night. The best time for having a nap is the early afternoon for around 20 minutes. If you need to change your sleep schedule, then adjust it gradually, so the new schedule is more sustainable.

Following a Bedtime Routine

Following a consistent routine just before bedtime can help avoid insomnia. Ensure you wind down for at least half an hour before bedtime, perhaps by doing some relaxation exercises, stretches or reading. Reduce any bright lighting and turn off laptops, tablets and mobile phones.

Forging Better Daytime Habits

Your daytime habits can greatly improve your sleep quality so when you get up, try to ensure you get outside and are exposed to some natural light. Exercising can help promote better sleep, but avoid exercising too intensely close to bedtime. Keep an eye on your caffeine intake and avoid caffeinated drinks later afternoon and evening. Many people like a nightcap, but alcohol can reduce sleep quality and is best avoided before bedtime. Try not to eat too late, as your body will still be digesting a large dinner. It’s also worth avoiding very spicy or fatty foods, so if you need a snack before bedtime, try something healthy and light. Avoid smoking, as this habit has been associated with difficulty falling asleep and lower sleep quality.