How to get better sleep

Many factors can interfere with a good night’s rest, from work-related stress to family responsibilities. It’s no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep, but you can adopt habits that encourage a more restful night. To start small, you can try these simple tips:

1. Increase bright light exposure during the day

Natural light is something that you wouldn’t think of when it comes to getting a good night’s rest, but that is exactly one of the important factors to help you sleep better. Research indicates that an hour of natural light in the morning will help you sleep better. Sunshine regulates your circadian rhythm (the natural 24 hour cycle your body goes through with physical, mental and behaviour changes) by telling your body when to increase and decrease your melatonin levels. So, the more daylight exposure you can get, the better your body will produce melatonin when it’s time to go to sleep.

2. Reduce blue light exposure in the evening

With today’s technological entrapments this one might be a bit harder to do as most of us don’t want to put down our beloved devices, but the most effective way to reduce blue-light exposure in the evening is to simply turn it off. If you’re struggling to let go of your nightly scroll through your phone or late-night TV show, speciality glasses may help reduce exposure to blue light. While they may not work for everyone, they can certainly reduce the melatonin-suppressing effects of bright light.

3. Optimise your bedroom environment

A relaxing environment is essential for a good night’s rest. People simply sleep better when their bedroom is optimised for light and noise levels, the perfect temperature, and comfort. Since sleep quality and the duration thereof are directly tied to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you’re awake. Best of all, creating the ideal bedroom doesn’t need to break the bank. There are several cost-effective ways to make your sleep space more soothing and suited for rest.

4. Set your bedroom temperature

Being in a comfortable environment is essential for healthy sleep. Your body’s temperature decreases during sleep since your core temperature cools itself down in preparation for bedtime. As you settle into and maintain sleep throughout the night the temperature of your bedroom can make a significant difference to the quality of your sleep. Keeping your room at a temperature near 18.3°C, give or take, is ideal for optimal rest.

5. Don’t eat late in the evening

Are you a late-night snacker or a midnight fridge raider? While you might be tempted to dish out a late-night treat, your body needs several hours to digest a large snack. This can disturb sleep, causing you could all feel groggy the next day, even if you didn’t wake up in the middle of the night. Sometimes eating a bedtime snack can be a positive thing, but it depends on the foods eaten. As a rule, you should try to avoid eating a late-night snack unless you’re truly hungry since midnight cravings can sometimes be from boredom or anxiety, not hunger.

6. Relax and clear your mind in the evening

Not tired, stay up! While it’s a good idea to go to bed at the same time each night, there will be some nights when your brain is buzzing with thoughts and you’re not ready for bed. If that is the case, don’t lie down just yet. Your racing thoughts could lead to insomnia so it is better to clear your mind first. Instead of rolling around with your thoughts, do something to relax until you feel tired. Take a warm bath, for instance, or sit in a comfy chair and listen to soft, calming music. This way you’ll spend less time in bed but more time asleep!

7. Take a relaxing bath or shower

It turns out that a warm bath or shower isn’t just a cleansing, relaxing bookend to a long day. There’s real science behind the benefits of bathing at night to promote and improve sleep, particularly when it’s timed just right. When your daily cleansing is incorporated into a bedtime routine, a nighttime shower may help send your brain the signal that it is time to sleep. Showering at night also ensures that you reduce the buildup of sweat, dirt, and body oils on your bedding, making you more comfortable for a good night’s rest.

8. Get a comfortable bed

If you’ve ever woken up with a sore back or a kink in your neck, you probably know what it’s like to sleep on a bad mattress. Life is too short for bad sleep! One of the simplest solutions for a good night’s sleep is a comfortable mattress. If your mattress is failing to deliver the comfort and support you need, it may be time for a new one. While all mattresses eventually degrade, recognising the early signs of a bad mattress can help you avoid some of the uncomfortable side effects of sleeping on one.

9. Exercise regularly, but not before bed

Regular exercise has many benefits, including better sleep, relaxation, reduce anxiety, and normalise your internal clock. Exercise also increases your core body temperature. When it begins to drop, you feel sleepy. It’s been long believed that working out before bed can make it harder to get a good night’s rest, but it’s possible to enjoy exercise close to bedtime, without compromising your sleep. The key is to be mindful of the exact timing, and to focus on the type of exercise that won’t affect your ability to fall asleep and stay asleep.

10. Don’t drink any liquids before bed

It’s important to drink enough water during the day, however, it can be disruptive if you drink directly before bed as it increases the number of times that you need to urinate. Try to avoid drinking water or any other fluids at least two hours before sleeping to prevent waking up at night. If you’re a person who gets thirsty often, using the bathroom right before going to bed, may decrease your chances of waking in the night.