
Eight Easy Steps to Help Improve Your Sleep
We talk a lot about the positive effects of good sleep and the need to improve your sleep to help your mental and physical health. Addressing your sleep issues to positively affect your life can be a daunting task, so we put together a list of eight easy steps to help improve your sleep. These are basic steps that should be simple to implement and, if you give them time, can have a positive effect on how you sleep.
Establish a Consistent Sleep Schedule
Irregular sleeping hours are not conducive to good sleep. Instead, you should aim to go to bed and wake up at roughly the same time every day – even at weekends. This consistency helps to regulate your circadian rhythm, which then makes it easier for you to fall asleep and wake up feeling refreshed.
There will be days when life gets in the way and you go to bed later or wake up at a different time. Don’t worry about that; just get back to your routine the next day.
Switch off Screens Before Bed
Computers, mobile phones, and tablets all emit blue light, which has been shown to negatively affect sleep. So, to prepare your body for sleep, turn off your devices at least an hour before going to bed.
You should also consider having a device-free bedroom. This refers to mobile phones in particular, which can prove to be an irresistible distraction if you wake up during the night.
Create a Relaxing Bedtime Routine
With your screens switched off, you can now focus on creating a relaxing bedtime routine to help improve your sleep. Indulge in relaxing activities such as reading a book, having a warm bath or shower, or meditating in order to signal to your body that it’s time to wind down and to prepare your mind for a restful night’s sleep.
The relaxing routine should also include avoiding stimulating activities, such as exercise and screen time, as mentioned above.
Optimise Your Sleep Environment
How you set up your bedroom plays a big role in how well you sleep. The ideal place for sleep is a cool, dark, quiet and relaxing bedroom. Consider using blackout curtains or a mask to shut out any light. Use ear plugs or a white noise machine or app to reduce unwanted noise. Set a consistent cool (but not cold) temperature in your room, since being overly warm can make it hard to achieve consistent restful sleep. Make sure that you have the right kind of mattress and pillows for you – ones that give you the support you need for your body and sleeping position.
Limit Caffeine and Alcohol
Caffeine, alcohol and other stimulants can interfere with your ability to fall asleep and stay asleep. To improve things, limit your consumption of these substances, especially in the late afternoon and evening. As an alternative, opt for herbal teas or water to stay hydrated without disrupting your sleep.
Exercise Regularly and Improve Your Sleep
Regular physical activity can improve your sleep by helping you fall asleep faster and enjoy deeper sleep. It’s a well-known effect and one you have probably experienced at some time or other.
However, you should avoid vigorous exercise close to bedtime, as it can have the opposite effect and make it harder to fall asleep. Aim to finish your workout at least an hour or two before bed to give your body a chance to wind down.
Watch What You Eat Before Bed
Eating large meals close to bedtime can cause discomfort and disrupt your sleep, especially if they are the wrong kinds of foods for you. If you’re hungry, eat a light snack instead and avoid spicy or heavy foods that can potentially lead to indigestion.
If you are looking for something specific to eat before bedtime, foods rich in magnesium and tryptophan, such as bananas, nuts, and dairy, can promote relaxation and improve sleep quality.
Manage Stress
Chronic stress can interfere with sleep and lead to elevated cortisol levels, which can hinder weight loss and fitness progress. Try to practice stress-reducing techniques, such as deep breathing, yoga, or mindfulness meditation, to help calm your mind and prepare you for restful sleep.
Consider Sleep Supplements
If you’re struggling with sleep and the other options haven’t yielded results, you might consider using natural sleep aids such as magnesium supplements. These can help regulate your sleep-wake cycle and promote relaxation, but should only be used on a short-term basis.
Important: Please consult your doctor before using any over-the-counter sleep supplements. This information is not medical advice, and any actions taken are at your own responsibility.
The steps above will all help to improve your sleeping routine and sleeping cycle. Do not worry if they don’t have an immediate impact, as it can often take a while for your body to readjust to a new routine. If you stick with these methods, you should find that they will help improve your sleep and get you closer to a great night’s sleep.