10 Tips To Improve Your Sleep

Are you tossing and turning at night? Are you waking up at hours you would rather be asleep? You are not alone! Being unable to get your desired amount of sleep can prove to be stressful on your lifestyle. Following the tips below can help you in your quest to improve your quality of sleep, helping you to function more effectively during the day time.

1. Maintain a Consistent Bedtime and Wake Time

Our sleep cycles are regulated by the “circadian clock” in our brains. By maintaining a regular bedtime and wake time (even on weekends when you’re tempted to ‘sleep in’), you will help strengthen the circadian function and help make sure sleep patterns consistent.

2. Establish a Relaxing Bedtime Routine

Transitional activities like soaking in a hot bath, reading or listening to music can help your mind transition from daytime activities into a more relaxed state, which will help you fall into a deeper sleep. Avoid bright light and activities that cause excitement or stress directly before going to bed, and if you take that hot bath, be sure you cool off and are not over-heated before getting into bed.

3. Dark, Quiet and Cool

These three factors are your best bet for creating an optimal sleeping environment. If your room temperature is too hot or too cool, then your body will be continually battling itself to stay at optimal temperature which may disturb you in your sleep. It may even effect your ability to fall into REM (rapid eye movement) state, which is very important to feel refreshed in the morning.

4. Finish Eating At Least 2-3 Hours Before Bedtime

Eating directly before going to bed (especially if spicy and fatty foods are involved), may cause difficulty falling asleep and discomfort throughout the night such as indigestion and heartburn. Similarly, drinking too much may result in several unwanted awakenings for trips to the bathroom.

5. Complete All Exercise At Least 3 Hours Before Bedtime

Regular exercise can make falling asleep a lot easier and it can help contribute to a deeper, better sleep. You have to bear in mind that your body temperature can take up to six hours to drop after strenuous exercise, and a cooler body makes falling asleep easier. For best results, aim to complete all your days exercise at least 3 hours before bedtime.

6. Avoid Nicotine Before Bed

If you are a regular smoker, your body might be experiencing withdrawal symptoms throughout the night which can interrupt your sleep cycle. It’s one more reason to quit, and remember to never smoke in bed or when you’re feeling sleepy.

7. Avoid Alcohol Before Bedtime

Many people think that drinking alcohol can actually help you sleep, but having alcohol in your system while you sleep can be very disruptive and can cause multiple awakenings. This ultimately leads to you feeling groggy in the morning.

8. Avoid Caffeine For 6-8 Hours Before Bed

Caffeine is a stimulant that remains in our bodies for 3-5 hours, helping us stay awake and alert. Even if you can’t feel the effects after consuming caffeine late at night, it still could be affecting your sleep much more than you realise. If you do enjoy a warm drink at night, try caffeine-free tea or warm milk.

9. Don’t Just Toss and Turn

Trying to sleep when your mind is still active and buzzing is very hard. Tossing and turning in bed does not help and many experts agree that leaving the room and engaging in a relaxing activity like listening to music or reading can help. Once you begin to feel tired again, return to bed.

10. Visit Your Doctor

If after following all the tips above, you still are experiencing sleep problems, then consider consulting your doctor. Keeping notes on your sleeping patterns will help your consultation with your doctor.