Sleep is an essential component of our daily lives, and it’s no surprise that we spend about a third of our lives sleeping. However, for many people, getting a good night’s sleep is easier said than done. There are several reasons why people may have trouble sleeping, such as stress, anxiety, or physical discomfort.
First of all, research shows that adults need 7-8 hours sleep. This is something that we can’t negotiate with our body. If you are a child, then you need more than that.
But it is so important to keep in mind that there is a difference between quality and quantity. I could be getting 8 hours sleep but my quality of sleep is shocking – waking up feeling really groggy, feeling tired throughout the day and even feeling slow at work.
But read on and you will see all the best evidence-based tips that can help you improve your sleep quality. Here are some of the most effective strategies:
1. Stick to a sleep schedule: Your body loves routine, so go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
2. Create a relaxing sleep environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if necessary. Remove any distractions, such as electronics, from your bedroom. Keep your bed for sleep and sex only. So your body begins to realise what it needs to do as needed.
3. Avoid caffeine and alcohol: Caffeine is a stimulant that can interfere with sleep, so try to limit your consumption of coffee, tea, and other caffeinated beverages. Caffeine stays in your systems for at least 6 hours so keep that in mind when you make your last coffee. Alcohol may help you fall asleep faster, but it can disrupt your sleep later in the night.
4. Exercise regularly: Regular exercise can help you fall asleep faster and stay asleep longer. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid vigorous exercise close to bedtime.
5. Practice relaxation techniques: Activities like meditation, deep breathing, or yoga can help you relax and prepare for sleep. Try to incorporate these techniques into your bedtime routine.
6. Limit daytime napping: While napping can be beneficial, too much daytime sleep can make it harder to fall asleep at night. If you nap, limit it to 20-30 minutes in the early afternoon.
7. Avoid large meals and liquids before bed: Eating a large meal or drinking too much liquid close to bedtime can cause discomfort and disrupt your sleep. Instead, aim to have your last meal at least 2-3 hours before bed and limit liquids in the evening.
Improving your sleep quality may take some time, but the benefits are well worth the effort. By following these evidence-based tips, you can improve your sleep and wake up feeling refreshed and energised every day. Sweet dreams!
