Inside: How to Improve Your Sleep: A Guide For Those Who Are Always Tired
Sleep is one of the most important things you can do for your body and health. Most adults need around seven hours of sleep a night, but many don’t get that amount, and approximately two-thirds of Brits admit to not getting good quality sleep regularly. Whether you know it or not, not getting enough sleep can lead to several health problems.
The following are some ways to improve your sleep quality and length.
Have the same bedtime and each night
One of the most important things you can do to improve your sleep is regular bedtime. Your body likes routine, and it’s better for your health if you go to sleep at the same time each night. It will also help if you go to bed simultaneously each day, but this may not be possible if you work nights.
If you want to go to sleep at 11 pm every night, set your alarm clock for 10:30 pm or so. This way, your body can prepare for bedtime earlier in the evening and make it easier for you to fall asleep.
Wake up at the same time each day
One of the most important things you can do to improve your sleep is maintain a consistent wake-up time each day. This will help establish your body’s natural sleep cycle.
If you climb into your king sized bed at 11 pm and wake up at 7 am, your body will start to get sleepy at 9 pm, making it more difficult for you to fall asleep later in the night. If you go to bed at 11 pm and wake up at 3 am, your body will start getting sleepy around 3 am, making it easier for you to stay asleep until morning.
Avoid intense exercise, alcohol and caffeine before bed.
If you want to improve the quality of your sleep, it may be time to rethink your pre-bed ritual. It’s best to avoid intense exercise, alcohol and caffeine before bed.
Exercise can be tempting after a long day, but it will only make it more difficult for you to fall asleep. The adrenaline released during exercise is what makes it so stimulating. Alcohol is another stimulant that should be avoided before bed as it can interfere with melatonin production, which regulates your sleep cycle.
Caffeine may help you stay awake initially, but studies have shown that drinking caffeinated beverages close to bedtime can cause insomnia and disrupt sleep cycles.
Invest in comfortable sleepwear
Investing in comfortable sleepwear is a simple way to encourage yourself to get some shut-eye. You should invest in sleepwear made of natural materials, such as cotton and silk personalised pyjamas, that are both soft and breathable.
Synthetic fabrics can make it harder for your body to regulate its temperature at night, meaning you may wake up feeling too hot or cold.
Create the ultimate sleeping environment
The environment you sleep in should be dark, cool, and quiet. Aim for a room temperature that feels cool and comfortable when you first enter it – around 18°C. For example, if you live in a busy city or have noisy roommates, consider using blackout curtains, earplugs and eye masks. Your bedroom being too warm or cold can also affect your ability to sleep well.
You should also remove any forms of light from the room as this can disrupt your sleep pattern and lead to difficulty falling asleep. Try not to bring phones into the bedroom with you as they emit a form of blue light that disturbs our sleep patterns by suppressing melatonin production.
Finally, make sure that your mattress is comfortable and supportive.