Tips for a better nights sleep
Many people struggle with getting a good sleep. If you’re looking to improve your sleep quality, here are seven helpful tips to ensure you wake up feeling refreshed and rejuvenated.
1. CLOCK IN THE RIGHT HOURS
Your body thrives on routine, so try to go to bed and wake up at the same time every day—yes, even on weekends! This helps regulate your internal clock, making it easier to fall asleep and wake up naturally. Consistency reinforces your body’s sleep-wake cycle, promoting deeper and more restorative sleep.
2. WINDING DOWN
Try engaging in some calming activities before bed to signal to your body that it’s time to wind down. Reading a book, practicing deep breathing, or taking a warm bath can help reduce stress and prepare your mind for rest. Avoid stimulating activities such as watching TV or using electronics that emit blue light as they can interfere with sleep.
3. MAKING YOUR BED WORK FOR YOU
Create a cozy sleep environment. Keep your bedroom cool, quiet, and dark to encourage better sleep. Invest in a comfortable mattress and pillows and consider blackout curtains if outside light or noise is an issue. A comfortable environment supports deeper, uninterrupted sleep.
4. LIMIT CAFFEINE AND ALCOHOL
Caffeine and alcohol can disrupt your sleep cycle, even if consumed hours before bedtime. Caffeine is a stimulant that can keep you awake, while alcohol may initially make you feel sleepy can lead to fragmented sleep later in the night. Avoid these beverages at least 4–6 hours before bed.
5. PUT THE PHONE DOWN
The blue light emitted by phones, tablets, and computers can interfere with melatonin production, the hormone responsible for helping you sleep. Try to avoid screens for at least 30 minutes before bed. If you must use your phone, consider using blue light filters or apps.
6. SAY NO TO THE LATE NIGHT MUNCHIES
What you eat can impact the quality of your sleep. Avoid large meals or heavy, rich foods right before bedtime, as they can cause discomfort and indigestion. Instead, opt for a light snack if you’re hungry. Foods like bananas, nuts, and yogurt contain sleep-promoting nutrients such as magnesium and tryptophan.
7. LIE DOWN AND TAKE A NAP
Taking naps can be beneficial as we get older. While sleep needs vary from person to person, naps can help boost energy, improve cognitive function, and promote better mood and alertness. As we age, our sleep quality may decrease due to changes in sleep patterns, health issues, or medication side effects. A short nap of 10-30 minute can provide a quick refresh, helping to improve focus and reduce fatigue without interfering with nighttime sleep.
Prioritise good sleep, and you’ll wake up feeling more energised, focused, and ready to take on the day!