In terms of our health, a healthy quality night’s sleep is crucial. A lack of sleep regularly puts the possibility of developing various medical issues, like diabetes, heart disease or lower life expectancy, and overweight1. In addition, if you’re not careful it could make you extremely angry.
For most of us having a good 7-8-hour good sleep every night is more easily to say than accomplished. Here are some helpful tips supported by science to aid you in getting better sleep.
Tips for improving sleep quality
No caffeine before 6 hours going to bed
Make sure you are exposed to sunlight.
Avoid alcohol
Find the temperature that is right
Block out outside noise
Create a safe and healthy environment for sleep
Avoid looking at screens before you go to bed
Stop taking long napping
Stay on a schedule for sleep
Beware of snacking and eating too late
Practice relaxation techniques
Improve your bed
Do not drink fluids for 1-2 hours prior to going to bed
Verify that it’s not a health issue.
Don’t exercise too late
Relax in a hot tub or shower
Avoid lie ins
You can sleep in darkness
Stop smoking
Learn strategies to return to the sleep you need to get back to
Be sure to avoid working in your bed
Food & Drink
No caffeine before 6 hours going to bed
Sleep is a crucial aspect of self-care, which is why it’s crucial to make it a priority. While caffeine is a great stimulant with numerous benefits, including boosting awareness as well as alertness also a stimulant which has been found to hinder your body’s natural process of sleeping at night.
Caffeine may remain inside your bloodstream for up to 6-8 hours, therefore it’s advised to cut down on caffeine consumption before bedtime to improve sleep quality. Particularly if you’re having difficulty sleeping, drinking coffee at 3pm or later should be avoided. Opt for a decaf instead.
Avoid Alcohol
Sleep and alcohol do not go well together. In addition to disrupting the rhythm of your sleep and disrupt the production of melatonin and disrupts the circadian rhythm. It can also increase the signs of sleep apnea, snoring and sleep ap. It is possible to believe that alcohol puts you into deep sleep, but in reality it can cause poor quality sleep.
Beware of snacking and eating too late
Beware of eating late because this could increase your blood sugar levels and make your body less able to go to bed. If you can, consider having dinner earlier and refrain from snacking for between two and two hours prior to getting ready to go to bed. Avoid eating sweet snacks particularly.
No fluids for the first 1-2 hours prior bedtime
The habit of urinating frequently at night is known as nocturia that can cause sleep disturbances. We don’t have to go to the bathroom in the night and rest for up to 6-8 hours, but some are affected by multiple disruptions.
Drinking too much fluids especially before bedtime is the most common reason for this. Reduce your intake of fluids during the evenings.
What do you do during the day?
Make sure you are exposed to natural light
The circadian rhythm of your body is an inherent phenomenon that regulates your sleep-wake cycle, assisting you to regulate your sleep schedule5. It is influenced by light and dark.
Natural sunlight can maintain your circadian rhythm and boost your energy levels throughout the day as well the quality of your sleep at night. Exposure to bright lights has also been shown to aid insomnia sufferers.
Of course, at times, your natural rhythm could be out of sync because of:
Night shifts during the night
Stress
Medication
Drinking and eating late into the late at night
A regular sleep schedule will help you keep it steady and also allow you to spend in the outdoors during the time when the sun is out. You can try sticking to a routine and make sure you’re getting regularly exercise as well.
Make sure it’s not a medical issue.
You think you’re doing everything correctly already? Even with the ideal temp and comfy mattress a few things aren’t under your control. There are numerous sleep disorders that could be the root of your issues, for instance:
Sleep Apnea
Narcolepsy
Parasomnias
The syndrome of restless legs (RLS)
It’s worth a look to determine whether one of these could be the reason behind your sleeping issues.
Don’t exercise too late
Studies have shown that exercising can help you sleep faster and enhances the quality of your sleep. However, exercising later in the morning can cause the opposite effect because it boosts alertness, increases core temperature and produces endorphins.
The endorphins stimulate the brain and makes you feel awake. Therefore, you should refrain from doing any exercise for a minimum of 1-2 hours prior to bedtime.
Do not work in bed.
If you work from home as the norm It’s crucial to have an area or space where you can work. If you are able to associate your bed with work, it makes it harder to rest and relax there.
Stop taking long napping
While short naps may provide a beneficial effect when helping to promote healthy sleep, lengthy afternoon naps can be detrimental. It could confuse your body clock and cause your body’s natural rhythms to go off, making you be unable to sleep in the evening.
Optimise your bedroom
Find the temperature that is right
It’s crucial to get the right temperature. Warm and comfortable at night is one thing. However, getting overheated and having sleeping disturbed is another. Are you finding yourself getting colder than asleep?
While the temperature can differ from between individuals however, the optimal temperature to sleep at is 18.3degC. Anything from 15.6 to 19.4degC will give you the most restful sleeping. If you’re having trouble to get a good night’s rest It could be the right the time to alter your setting of the radiator.
You can sleep in darkness
A lot of light can negatively influence the levels of melatonin in your body. Make sure that all lights are turned switched off and there isn’t any lighting coming in through blinds or windows. Eye masks and blinds that block out light can be useful in assisting.
If you need to wake up at evening for any reason make sure the lights are low so that they don’t disturb your sleep too much.
Block out outside noise
It is not surprising that the quality of sleep is greatly improved when there is less noise. This can be caused by traffic, for instance. If you live in the streets that are noisy and you need to sleep, earplugs can aid you in getting a good night’s rest.
Make sure your bedroom is a healthy one
Some suggestions for the best sleep environment are:
Making the right choice of pillow and mattress
Decluttering
You can try the aromatherapy
Hiding your alarm clock
In essence, you should create an atmosphere which makes you want to sleepand takes your mind off sleep and the stress that come with the daily grind.
Improve your bed
Are you sleeping on a squishy mattress that’s uncomfortable and has had better days? Do you feel your mattress is worn out? Are your sheets worn out and scratchy?
It’s an ideal time to update the room you are sleeping in. The mattress needs to be refreshed at the end of 10 years. Pillows after 1 to 2 years, sheets every 2 years and duvets at least every 15 years.
Learn strategies to return to your sleep
Do you awake in the middle of the night and find it difficult to fall asleep? A few tips are:
Do not look at your phone.
Do simple breathing exercises.
Read quietly
Relax, but avoid focusing too much on sleeping – you’ll strain yourself out.
Concentrate on the feelings that are within your body
Play a soothing playlist
Lifestyle Changes in lifestyle
Stay on a schedule for sleep
Consistency is essential in the long run quality of sleep. People who experience unsteady, late bed and wake times, and consequently an unbalanced sleep schedule are more susceptible to sleep problems.
Avoid lie ins
It’s tempting to stay in bed on weekends. is a tempting option that can be difficult to resist. However, it can trigger symptoms similar to jetlag, particularly in the event that your weekday and weekend sleeping routine differs significantly.
Stop smoking
Similar to caffeine, nicotine can be also a stimulant that can disrupt sleep, but also increases the risk of aggravated conditions like sleep apnea. It is therefore recommended that you stop smoking cigarettes or, at a minimum cut down on the amount of cigarettes.
What should you do before bed?
Relax in a hot tub or shower
A hot bath or shower is an excellent method to relax and aid in falling asleep faster. Shower for a couple of hours prior to going to bed to get the best night’s sleep. You don’t have to stay in the bath for longer than 10 mins (but it’s possible to if would like!)
Avoid looking at screens before going to bed
Children aren’t the only ones who are at risk; technology can disrupt sleep for adults as well. Watching the television, or even your smartphone when you’re trying to fall asleep could cause the opposite. The reason is that electric devices emit blue light that reduces or slows your body’s production of natural melatonin. This results in which reduces the feeling of fatigue.
Practice relaxation techniques
A relaxing time before bed has been proven to increase sleep quality and reduce effects of insomnia. Even if you’re not stress-related, this can be extremely beneficial. The methods you can employ include:
Exercises for breathing
Imagine calming stories or scenes
Meditation
Relaxing and listening to quiet music
Reading
