Sleep is essential for ensuring that we have good overall health; it influences everything from cognitive function to emotional well-being.
Despite the importance of sleep, many people struggle to get the rest that they need, but luckily there are several strategies that can enhance your sleep health.
So, if you want to start sleeping better at night, here are five tips to help you wake up feeling refreshed and rejuvenated.
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Establish a Consistent Schedule
One of the most effective ways to improve your sleep health is to establish and then maintain a consistent sleep schedule.
This involves going to bed and waking up at the same time every day, even on weekends, as this habit will help you to regulate your body’s internal clock.
In order to establish a routine, you’ll need to determine a bedtime that allows for at least 7-8 hours of sleep. As it can initially be challenging to adjust your schedule, gradually go to bed 15 minutes earlier each night until you reach your desired bedtime.
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Create a Relaxing Routine
A relaxing bedtime routine lets your body know that it’s time to wind down, making it easier to fall asleep. Engage in relaxing activities such as reading a book, taking a warm bath, or practising mindfulness exercises.
While you might typically use the time before you fall asleep to check your social media, the blue light emitted by our screens can interfere with the body’s production of all important sleep hormones. So, help get the sleep you deserve by giving yourself a screen curfew!
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Optimise Your Sleep Environment
The right environment can make all the difference to the quality of our sleep, from temperature, to light pollution, to comfort, crafting the perfect bedroom can make all the difference.
For example, the right mattress can have a significant impact on the quality of our sleep, and if yours is old, then you might find yourself tossing and turning at night.
Luckily, mattress experts such as Archer Sleep Centre stock a wide selection including quality single mattresses that can help you to get the good night’s sleep that you deserve.
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Improve Your Diet and Exercise
Both your diet and physical activity throughout the day can impact your sleep, so make sure to limit caffeine, and try to avoid eating heavy meals late into the evening.
It’s also a good idea to try and engage in regular physical activity, as this can help to promote better sleep.
You should aim for at least 30 minutes of exercise most days of the week, but avoid vigorous activity too close to bedtime, as it can be overstimulating when it’s time to relax and unwind.
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Manage Your Stress and Anxiety
Stress and anxiety can be a big contributor to poor sleep, and then, the lack of sleep can contribute to your stress and anxiety.
This makes taking steps to manage your mental health essential for improving your sleep quality. While there are things that you can do yourself, such as practising meditation and mindfulness, it’s important to remember that there’s no shame in asking for help.
If you’re in need of extra support, platforms such as BetterHelp can allow you to connect with licensed therapists.
Share your tips for better sleep health in the comments below!