Daily practices to support better sleep

Good sleep is essential for overall well-being. It not only rejuvenates the body and mind but also supports cognitive function, emotional stability, and physical health. However, many people struggle with sleep related issues, often due to factors like stress, poor sleep habit, or medical conditions. There are many effective strategies that we can use to improve sleep so that we wake feeling more refreshed.  

10 practices for improved sleep

1.    Maintain a consistent sleep schedule

One of the most crucial elements of achieving better sleep is maintaining a regular sleep schedule. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, known as the circadian rhythm. This consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep and wake up naturally. Avoid sleeping in on weekends, as this can disrupt your schedule and make it harder to fall asleep during the working week.

2.    Create a relaxing bedtime routine

Establishing a relaxing bedtime routine signals to your body that it is time to wind down and prepare to sleep. This routine can include activities like reading a book, taking a warm bath, practicing relaxation techniques such as deep breathing or meditation, or simply dimming the lights and reducing your screen time. Avoid stimulating or stressful activities close to bedtime. This might mean avoiding the news before bed!

3.    Optimise your sleep environment

Your sleep environment plays a significant role in your sleep quality. Make your bedroom conducive to rest by ensuring it is cool, dark, and quiet. Invest in a comfortable mattress and pillows to support your body. Consider blackout curtains to eliminate light, and use earplugs if noise is an issue. Keep the room well-ventilated and maintain a clean, clutter-free space.

4.    Limit exposure to screens before bed

The blue light emitted by screens, such as those from smartphones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. To improve sleep quality, limit screen time at least an hour before bedtime. If you must use screens, consider using blue light filters or night mode settings to reduce the impact on your sleep.  

5.    Watch what you eat

What you eat and drink can significantly affect your sleep. Avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep patterns. Choose a light, easily digestible snack if you are hungry before bed. Also, stay hydrated during the day but try to limit your fluid intake in the evening to avoid night time awakenings to use the bathroom.

6.    Get regular exercise

Regular physical activity can help improve sleep quality, but timing matters. Exercising too close to bedtime can be stimulating, making it harder to fall asleep. Aim for at least 30 minutes of moderate exercise most days, but try to finish your workout at least a few hours before bedtime to give your body a chance to wind down.

7.    Manage stress

Stress and anxiety are common culprits behind poor sleep. To sleep better, consider stress-reduction techniques such as mindfulness meditation, progressive muscle relaxation, or yoga. Journaling your thoughts and concerns before bedtime can also help clear your mind, making it easier to relax and sleep.

8.    Limit naps

While short naps can be refreshing, long or irregular napping during the day can interfere with night time sleep. If you need to nap try to keep it short, 20 to 30 minutes, and early in the day to avoid disrupting your sleep-wake cycle.

9.    Be mindful what you consume

Certain substances can disrupt your sleep. Tobacco and nicotine care stimulants that can keep you awake, so try to avoid them in the evening. Additionally some medications can affect sleep patterns, so consult your healthcare provider if you suspect this might be a problem. Scrolling distressing online news can also affect stress and therefore the body’s ability to sleep.

10. Seek professional help when needed

If you have tried these strategies and still struggle with sleep, it may be time to consult a healthcare professional. Chronic insomnia, sleep disorders like sleep apnoea, or other underlying medical issues may require specialised treatment. A healthcare provider can help diagnose and address these problems, potentially through medication or other therapeutic interventions.

Achieving better sleep is a worthwhile goal. Remember that improving your sleep often takes time and consistency, but the benefits to your physical and mental well-being are worth the effort. By maintaining a regular sleep schedule, creating a calming bedtime routine, optimising your sleep environment, and addressing lifestyle factors you can enjoy the benefits or a restful night’s sleep and wake up feeling refreshed and energised.