Our 5 How to Sleep Better Tips
We all know how important sleep is for our physical and mental health. Yet many of us struggle to sleep like a baby through the night. In this article, we will be sharing with you the ultimate hacks to improve sleep with our 5 how to sleep better tips.
Getting a good night's sleep is essential for our health. The following are crucial for sleeping well:
- Creating a bedtime routine
- Limiting screen time
- Creating a comfortable sleep environment
- Avoiding caffeine and alcohol
- Exercising regularly
By following these you can set yourself up for a good night's sleep. Lets explain this with our 5 how to sleep better tips:
1. Create a Routine
Creating a bedtime routine is key for a better night's rest. Not only can routine be relaxing but this helps with your circadian rhythm. By waking up with morning light exposure and going to bed at the same time every day, you can help regulate your body. Our bodies work on a natural sleep-wake cycle which you can learn more about here.
Creating and Sticking to Your Routine
This means that even on weekends or days off, it's important to stick to your routine as much as possible. Additionally, incorporating relaxation techniques like meditation or deep breathing can help to calm your mind. This reduces stress and anxiety, which can interfere with your sleep.
By making a bedtime routine a regular part of your life, you can improve the quality of your sleep. Allowing you to wake up feeling refreshed and energised.
2. Limit Blue Light Exposure
As many of us know, blue light exposure has a negative impact on our sleep quality. However, scrolling through social media or watching TV also has an impact, it stimulates our minds. This makes it harder to relax and fall asleep. The content we consume can be emotionally charging or thought-provoking, leading to increased stress and anxiety.
Studies in to Blue Light
A Harvard study stated that blue light stimulation suppressed melatonin, a hormone that influences circadian rhythm.
How to Reduce Blue Light
By limiting screen time before bed, leave your phone on airplane mode in another room an hour before bed. It will help you wind down. Reading a book or listening to calming music can help to promote relaxation and calmness. This makes it easier to fall asleep and stay asleep throughout the night.
So, put down your phone or tablet, and pick up a good book or your favourite playlist to help you wind down and get the best sleep of your life.
3. Comfortable Sleep Environment
Bedroom Activities
Research shows that doing anything in bed other than sleeping can disrupt sleep, because we link rooms to activities. If your bedroom is for relaxing, you'll think of it as a place to unwind.. That’s why it’s best to keep a tv in the living room, and not work from your laptop in bed or scroll on your phone. Any of these activities cause stimulation, scrolling, video games and watching tv, therefore, this should happen in another room.
Bedroom Temperature
Secondly, having the temperature between 60 to 67° F or 15 to 19° C, is ideal for sleep. It helps to lower your body temperature, signalling to your body that it's time to sleep.
By creating a comfortable sleep environment, you'll be able to improve the quality of your sleep. Helping you wake up feeling refreshed and energised.
4. Limit Caffeine and Alcohol
Consuming caffeine and alcohol can have a negative impact on the quality of your sleep. Caffeine is a stimulant that can make it difficult to fall asleep. While alcohol can disrupt your sleep cycle, causing you to wake up frequently throughout the night.
Reduce Alcohol and Time Your Caffeine Input
To ensure a good night's sleep, it's important to limit your intake of caffeine and alcohol, especially before bedtime. Consider switching to decaf coffee or herbal tea in the evening, limiting your last coffee to 2pm. Also, avoid consuming alcohol at least a few hours before you plan to go to bed.
5. Regular Exercise
Regular exercise is not only beneficial for our physical health but also for our mental well-being. It helps to reduce stress and anxiety, which are common culprits of sleepless nights. Exercise also increases the production of endorphins. These are natural mood boosters that can help improve our overall mood and reduce symptoms of depression and anxiety.
Don’t Exercise Too Late
However, it's important to note that exercising too close to bedtime can have the opposite effect. It can make it harder to fall asleep. This is because exercise increases our heart rate and body temperature. This can interfere with our body's natural sleep-wake cycle.
Reap The Benefits of Exercise
Therefore, it's best to aim for morning or afternoon workouts to reap the benefits of a good night's sleep. Even a short 30-minute walk or yoga session can make a significant difference in the quality of our sleep. So, make sure to prioritise regular exercise in your daily routine to improve your sleep and overall well-being.
Conclusion
Humans sleep a third of their lives. Therefore, it’s essential to create good habits to ensure a healthy lifestyle. By creating a bedtime routine, limiting screen time, creating a comfortable sleep environment, avoiding caffeine and alcohol, and exercising regularly, you can set yourself up for a good night's sleep.
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