Helpful tips to improve your sleep quality

Helpful tips to improve your sleep quality

Sleep Tips

A great night`s sleep is essential for your health and wellbeing. The following tips will help to improve the quality of your sleep so that you can be productive and refreshed all day long. There's more evidence for CBD's ability to ease your anxiety than to help you fall asleep, though helping you relax could help you sleep, too.

Set a regular bedtime

By going to bed at the same time each night and waking at the same time each morning, you will programme your body to sleep better. Being disorganized with your sleep schedule will interrupt your natural sleeping pattern which can cause insomnia and fatigue.

Create the perfect sleeping environment

Ensure your bedroom is only associated with sleep. This means removing all electronics from the bedroom, including mobile phones, televisions and computers.

Make sure your bedroom is as dark as possible. The slightest glimpse of light can disrupt production of sleep hormones, making you restless during the night.

The comfort level of your bedroom temperature is an important factor. Studies show that if you are in a cooler room it is easier to fall asleep. If the room becomes too hot or too cold, you are more likely to wake.

Avoid caffeine

In the evening, cut down on stimulants such as caffeine, (found in coffee, tea, chocolate and soft drinks). Caffeine has a stimulating effect on your body, giving you a temporary feeling of alertness. This will interfere with falling asleep and prevent deep sleep.

Avoid alcohol

Even moderate alcohol consumption can disrupt the sleep process. Whilst alcohol is a sedative and may initially induce sleep, it reduces the amount of time spent in rapid eye movement (REM) sleep. This is the deepest sleep stage during which dreams occurs, the body repairs and strengthens the immune system.

Relax before bedtime

Before bedtime your body needs time to relax and unwind. Taking a warm bath or listening to some quiet music are just some of the things that can help you to relieve the stresses and strains of the day.

Ensure you have a comfortable bed

Make sure your mattress is both supportive and comfortable. Mattresses do deteriorate and their life span is affected by many factors including quality, care and the amount of times it is used. Typically an unsupportive mattress can deprive you of up to an hours sleep each night, resulting in low quality and fragmented sleep.


Posted by David Buchanan
22nd January 2021

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