Getting a good night’s sleep is essential for both your physical and mental health. Unfortunately, many people struggle to get enough sleep, or at least enough quality sleep. However, there are a few simple practices that will help you get those all-important ZZZ’s.
Having a consistent bedtime routine helps train your body to know when it’s time to go to sleep. This can be as simple as reading a book or listening to some gentle music. Having some quiet time before you go to bed enhances your chances of a good night’s sleep ahead.
I think we’re all aware of this one… However remember there is caffeine in both coffee and also in tea. Caffeine and alcohol are stimulants that can disrupt sleep, so it’s best to avoid them for several hours before bedtime.
Regular exercise can improve the quality of your sleep but be sure to finish your workout a few hours before bedtime. Late-night exercise can actually make it harder to fall asleep.
Your sleep environment should be quiet, dark, and cool. Use comfortable bedding and consider investing in a good mattress and pillows. Most doctors recommend keeping the thermostat set between 15 to 19 degrees for the most comfortable sleep
The blue light emitted by electronic devices such as phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. To minimise the effects of blue light, try to avoid screens for at least an hour before bedtime.
Stress and anxiety can make it difficult to fall asleep and stay asleep. If stress is a feature of your life, try different stress-management techniques such as deep breathing, meditation, or yoga.
Napping during the day can make it harder to fall asleep at night. If you’re having trouble staying awake during the day, try drinking a cup of coffee or taking a walk instead.
It’s normal for it to take a few minutes to fall asleep, and it’s also normal for sleep to be disrupted throughout the night. Just focus on
creating a comfortable sleep environment and a relaxing bedtime routine.
By following these tips, you can improve the quality of your sleep and wake up feeling refreshed and ready to take on the day. Remember to be patient with yourself and try different strategies until you find what works best for you. Sweet dreams!
Article first produced on PPS Monthly April 2023 Newsletter.