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How to Improve Sleep Quality

In the realm of our health, a healthy night’s rest is vital. Poor sleep habits can put you vulnerable to various medical issues, like diabetes, heart disease as well as lower life expectancy and overweight1. Additionally, if it’s not enough it can cause you to be extremely angry.

For most of us the goal of getting 7 to 8 hours good sleep each night is much easier to say than accomplished. Here are some suggestions that are backed by research to aid you in getting better sleep.

Tips to improve sleep quality

No caffeine for 6 hours prior to going to bed
Make sure you are exposed to sunlight.
Avoid alcohol
Find the ideal temperature
Block out outside noise
Create a safe and healthy environment for sleep
Do not check your screens prior to you go to bed
Stop taking long napping
Make sure you adhere to a strict sleep schedule
Do not eat too much or snacking too late
Practice relaxation techniques
Make your bed more comfortable
Do not drink fluids for 1-2 hours prior to going to bed
Make sure it’s not a medical issue.
Don’t exercise too late
Enjoy a hot bath or shower
Avoid lie ins
Doze in the darkness
Stop smoking
Learn strategies to return to your sleep
Be sure to avoid working in your bed

Food & Drink

No caffeine before 6 hours going to bed

Sleep is a crucial aspect of self-care, therefore it is essential to prioritize it. While caffeine is a great stimulant with numerous benefits, including boosting awareness and alertness also a stimulant that’s been shown to hinder your body’s natural process of resting at night.

Caffeine may remain within your body for up to 6-8 hours, which is why it’s suggested to avoid drinking it for a few hours before bedtime. Particularly if you’re having difficulty sleeping, drinking coffee after 3pm is not recommended. Opt for a decaf instead.

Avoid Alcohol

Alcohol and sleep don’t go well together. It is not just that it can disrupt the rhythm of your sleep as well, it also alters the production of melatonin, which can disrupt the circadian rhythm. It can also increase the signs of sleep apnea, snoring and sleep ap. It is possible to believe that alcohol puts you to sleep, however in actual it causes poor quality sleep.

Beware of snacking and eating too late

Do not eat too late in the evening in order to increase your blood sugar levels and make your body less able for sleep. If you are able, have dinner earlier in the evening and avoid snacking for between two and two hours prior to going to bed. Avoid eating sweet snacks particularly.

No fluids for the first 1-2 hours prior going to bed

The habit of urinating frequently at night is known as nocturia that can cause sleep disturbances. The majority of us do not need to go to the bathroom at night, and are able to rest for up to 6-8 hours, however some have multiple interruptions.

Drinking too much fluids in the evening, particularly prior to bedtime, is a frequent cause of this. Reduce your intake of fluids at night.

What can you do during the day?

Get more exposure to natural light

Circadian rhythms are a normal phenomenon which regulates your sleep-wake cycle and helps regulate your sleep schedule5. It’s affected by light and dark.

Natural sunlight can maintain your circadian rhythm and boost your energy levels throughout the day as well in your quality of sleep at night. Exposure to bright lights has also been shown to aid insomnia sufferers.

Of course, at times, your natural rhythm could be out of sync because of:

Night shifts during the night
Drinking and eating late at late into the night

A regular sleep schedule helps to keep it on track as well as spending outside when the sun’s out. Make sure you stick to a schedule and making sure you’re doing regularly exercise as well.

Verify that it’s not a health problem.

You think you’re doing everything correctly already? Even with the ideal temp and comfy mattress a few things aren’t under your control. There are a variety of sleep disorders that could be the reason for your troubles, including:

Sleep Apnea
Leg syndrome called restless (RLS)

It’s worth a look to determine which of these are the reason for your sleeping issues.

Don’t exercise too late

Studies have shown that exercising can help you sleep faster and enhances the quality of your sleep. However, exercising later in the morning can result in the opposite, since it improves alertness, increases core temperature and increases the release of endorphins.

The endorphins in these drugs can stimulate your brain and can keep you alert. This is why you should avoid exercise for at least two hours prior to bedtime.

Do not work in bed.

If you work from home as the norm It’s crucial to have a separate space or room that you can work in. The fact that you’re surrounded by work can make it difficult to unwind and sleep there.

Stop taking long napping

Although short naps can provide a beneficial effect when helping to promote healthy sleep, lengthy afternoon naps can be detrimental. It could confuse your body clock and cause your body’s natural rhythms to go off, which can cause you to struggle to sleep in the evening.
Optimise your bedroom

Find the ideal temperature

It’s crucial to get the right temperature. Being warm and cozy at night is one thing. However, being overheated and having your sleeping disturbed is another. Are you finding yourself getting colder than asleep?

Although it varies from between individuals however, the optimal temperature for sleeping is 18.3degC. Anywhere between 15.6 to 19.4degC is the best for peaceful sleeping. If you’re having trouble to get a good night’s rest Perhaps it’s the time to alter your temperature of your radiator.

Doze in the darkness

A lot of light can negatively influence the levels of melatonin in your body. Make sure that all lights are turned shut off and that there’s no lighting coming in through blinds or windows. Eye masks and blinds that block out light can be useful in assisting.

Additionally, if you are forced to wake up at late at night make sure the lights are low so that they don’t interfere with your sleep.

Block out any external noise

Not surprisingly, sleep quality improves significantly when noise levels are reduced. It could be due to traffic, for instance. If you live in an area with a lot of noise and you need to sleep, earplugs can aid you in getting a good night’s rest.

Make sure your bedroom is a healthy one

Some suggestions for an environment that is healthy for sleep include:

Finding the perfect pillow and mattress
Try the aromatherapy
Hiding your alarm clock

In essence, you should create a space that encourages you to go to bed, and take your mind off sleep and the pressures from the workday.

Make your bed more comfortable

Are you sleeping on a squishy uncomfortable mattress that’s seen better days? Do you feel your mattress is worn out? Are your bedsheets old and scratchy?

It’s time to refresh the space you are sleeping in. Your mattress is due for an overhaul at the end of 10 years. Pillows every 1-2 years, sheets after two years, and duvets after 15 years.

Learn strategies to return to the sleep you need to get back to

Do you awake at night, only to find it difficult to fall asleep? Some suggestions include:

Be sure not to look at your phone.
Do simple breathing exercises.
Read quietly
Be calm, do not over-focus on sleep, you’ll be stressed out.
Be aware of the sensations within your body
Play a soothing playlist

Lifestyle shifts

Make sure you adhere to a strict sleep schedule

Consistency is essential for long-term quality of sleep. If you have an irregular bed time, and later awakening times, and thus an inconsistent sleep routine, are more likely to be prone to sleep problems.

Avoid lie ins

The temptation to sleep in on weekends is a temptation that may be difficult to resist. But, it could cause symptoms of jet lag, especially in the event that your weekday and weekend sleeping routine is drastically different.

Stop smoking

As with caffeine, nicotine also a stimulant that doesn’t just disrupt sleep, but increases your risk of aggravated conditions like sleep apnea. Therefore, it is recommended to stop smoking cigarettes or, at a minimum cut down on the amount of cigarettes.
What should you do before bed?

Relax in a hot tub or shower

Bathing in a hot tub or shower is an excellent relaxation method and will assist you in falling asleep quicker. Take a bath at least 1-2 hours prior to going to bed to get the best night’s sleep. You don’t have to be there for longer then 10 minutes (but you could if you wish to!)

Avoid looking at screens before going to bed

It’s not only children that are at risk; technology can disrupt sleep for adults as well. Looking at the television or on your mobile when you’re trying to sleep will cause the opposite. This is due to the fact that electricity produces blue light that reduces or hinders your body’s production of natural melatonin. This results in which reduces the feeling of fatigue.

Practice relaxation techniques

The act of relaxing before bed has been proven to increase sleep quality and reduce signs of sleepiness. Even if you’re not stress-related, this can be extremely beneficial. The methods you can employ include:

Exercises for breathing
Imagine calming stories or scenes
Relaxing and listening to quiet music