💤Ways to Improve Sleep Quality
Enhancing sleep quality is crucial for physical and mental wellbeing. The following suggestions may improve your quality of sleep.
1. Establish a Consistent Sleep Schedule to Improve Sleep Quality
Go to bed and wake up at the same time every day to regulate your body’s internal clock. Aim for 7- 9 hours of sleep each night.
2. Create a Relaxing Bedtime Routine to Improve Sleep Quality
Incorporate reading (but not from a screen) meditating or taking a warm bath as part of your bedtime routine.
3. Limit Screen Time Before Bed
Reduce exposure to blue light from screens at least 60 minutes before bedtime to promote melatonin production. At night, levels of melatonin increase, before returning to normal during the day. This helps to control how and when you sleep (Source: nhs.uk website).
4. Your Sleep Environment
Keep your bedroom dark, quiet and cool. Use blackout curtains and consider things such as earplugs and / or a white noise machine to create a restful atmosphere. Invest in a quality mattress and pillows to facilitate better sleep.
5. Watch Your Diet and Fluid Intake in the Evening
Avoid eating meals, caffeine and alcohol in the hours before bedtime. Drink enough water etc. throughout the day but limit fluid intake in the hours before bedtime to reduce the likelihood of bathroom trips during the night.
6. Stay Active During the Day
Engage in regular physical activity to help you fall asleep faster and enjoy better sleep. Aim for at least 30 minutes of moderate exercise most days as it is also good for managing stress.
7. Manage Stress and Anxiety
Practice relaxation techniques such as deep breathing, yoga or mindfulness meditation to reduce stress levels as stress can interfere with sleep.
8. Get Natural Light Exposure
Spend time outdoors, especially in the morning, to help regulate your sleep-wake cycle.
9. Limit Naps
Try to avoid napping during the day to facilitate a good night’s sleep.
10. Keep a Sleep Diary
Monitor and record things related to your sleep (bedtime and waking time and the number of times you can recall waking during the night etc.) and how you feel during the day to identify factors affecting your sleep. Write down any thoughts or worries that are keeping you awake and create a plan to address these worries, which can help clear your mind before bed.
11. Dim the Lights
Lower the lights around your home as bedtime approaches to signal to your body that it’s time to wind down.
12. Practice Progressive Muscle Relaxation
Tense and relax different muscles to release physical tension and promote relaxation or listen to relaxation exercises to guide you.
13. Avoid Clock Watching
Turn your clock away from view to prevent anxiety about the time and how much sleep you’re getting.
14. Bed Socks (Winter or Cold Feet Only)
Keep your feet warm. Bed socks can be great during the winter months and can aid sleep, in my opinion.
15. Seek Professional Help to Improve Sleep Quality
If difficulties getting a good night’s sleep persist, consult a professional expert in sleep to explore the issue/s or contact your GP.
If your sleep issues are caused by stress or worry then talking to me could help. Why not contact me?
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Life Coach and Mental Health Mentor in Belfast and Online
Contact me, Dawn Harbinson, on 07512 143313