Getting a good-quality night’s sleep is vital to our general health and detrimental to our cognitive development and mental well-being.
You will notice that after you’ve had a good-quality night’s sleep, you will feel much better about yourself the following day and feel like you have a lot more energy. Your concentration is also improved, and you will tend to be in a much better mood and not feel agitated or irritated by mundane activities.
So, suppose you have ever suffered through a night where you’ve struggled to get to sleep or woken up multiple times. You won’t have as much energy, and you may feel down in yourself, have more negative thoughts, and find it hard to concentrate. In that case, you will notice how it makes you feel the following day.
So, as you can see, having a good night’s sleep can enhance your productivity levels and general mental well-being and positively impact your day-to-day life. But how do you get that sleep that you need?
During this guide, I will give you loads of handy tips that will help to enhance your sleep quality and get you into a better routine regarding your sleep schedule, which will improve your circadian rhythm.
Top Tips to Improve Your Sleep Quality
Here, we have discussed the top tips for improving your precious sleep quality for a better quality of life. Let us dive right in!
1. Develop a Sleep/Wake Time
Going to sleep at the same time every night will eventually mean that you start waking up at the same time each morning. In doing this, you are positively impacting your circadian rhythm (your body’s internal clock).
By getting your sleep and wake times consistent, you will notice a massive improvement in your sleep quality, as well as make sure that you are getting the correct amount of sleep each night, which should be around 7-9 hours for the average adult. So, if you need to wake up at 6:00 am, aim to be in bed between 10:00 pm and 11:00 pm.
You must also stick to this same time every day, including weekends. Going off track on a Friday and Saturday, or pulling an all-nighter, can have a knock-on effect for the following couple of days.
2. Reduce Your Caffeine Intake
Everyone knows caffeine is a stimulant that shouldn’t be drunk before bed. But some people don’t realize how much you drink throughout the day can also affect how well you sleep at night.
When you drink too much caffeine, your brain is stimulated, decreasing your ability to switch off, relax, and sleep.
It’s advised that you shouldn’t drink caffeine even as much as six hours before you go to bed. So if you know you’ll be going to bed at 10:00 pm, don’t have any caffeine after 4:00 pm.
Also, it’s important to remember that caffeine isn’t restricted to your coffee. The same applies to energy drinks and drinks with high sugar content. Also, many people don’t realize that many painkillers, such as paracetamol, also contain caffeine.
3. Don’t Eat Before Bed
Eating late at night is not advised due to its negative implications on your general sleep hygiene. Sleep research has shown that if you eat within three hours of going to bed, it’s more likely that you’re going to have difficulty getting a fully restorative night’s sleep.
Another thing is that eating right before you go to sleep can make you feel highly uncomfortable due to having a stomach full of food.
If, however, you do feel hungry late at night, don’t avoid eating altogether, as going to bed hungry can be just as damaging to your sleep. Make sure you choose something light and healthy, such as fruit or a handful of nuts.
4. Avoid Alcohol
It’s common for people to think that having a glass of wine before will help them nod off into a nice relaxing sleep. However, on the contrary, this is not the case at all.
Yes, it’s true that if you’re struggling to sleep while stressed, for example, a glass of alcohol may reduce any anxious thoughts, but it is highly likely to cause a night of very disturbed sleep.
If you’re looking for an alternative, I’d recommend trying something like a warm milky drink or cup of herbal tea to aid in sleep instead.
5. Avoid Using Devices Before Sleep
In today’s world, it’s tempting to sit staring into your phone or to watch a movie on your laptop in bed before you go to sleep. However, when you use these devices, you’re exposing yourself to blue light, which can massively impact your ability to fall asleep.
Our bodies produce a hormone called Melatonin when it’s dark, which aids sleep. However, staring at bright screens is suppressed and will likely keep your brain active and make you feel more awake.
It’s advised that you turn off all such devices about two hours before you sleep, but even an hour or thirty minutes could improve your sleep quality.
6. Improve Your Sleep Environment
Where you sleep plays a significant role in how well you sleep. For example, if your bedroom is too light or too hot, it will likely impact you.
The best conditions for sleep are to have the room as dark as possible because any light coming into the room will probably trick your brain into thinking it’s time to wake up, resulting in a restless night.
Of course, comfort, and sleep position are essential too. Buying a good quality mattress is a good investment, and practicing the best positions in bed that work for you individually, such as if you’re sleeping with lower back pain, you could try sleeping in the fetal position.
Lastly, you must ensure that your environment is as quiet as possible for obvious reasons. Trying to sleep with any noise in your surroundings is a massive distraction. If you find a noise you can’t control, like a partner snoring or living near a busy road, consider using a sleep aid such as earplugs.
7. Have a Nightly Routine
A routine before you go to bed is an excellent indication for your body and mind to start winding down and getting ready for sleep.
Your routine can be anything you like and personal to you, for instance, taking a warm bath, reading a book, having a skincare routine, or stretching. All these things can be relaxing and are an excellent way for you to settle into the night.
Over time, by repeating these routines, your body will recognize each action as a sign that it is almost time to go to sleep.
However, ensuring that your activity is not too vigorous is crucial. For example, exercise right before bed will increase your energy levels and heart rate, and if you read an exciting thriller, you might not be able to put it down and end up staying up much later than planned. So be sure to pick something guaranteed to make you feel relaxed [8] and ready to doze off.
Tips For Enhancing Your Sleep – Conclusion
Getting a refreshing night’s sleep is detrimental to your general health and mental well-being. This is because while you sleep, your body is hard at work, restoring itself and building up immunity and physical energy for the following day.
So, this is why when you miss a night’s sleep, you will notice that you feel drained and lacking in energy the following day. You may also see that your mood is affected, and you feel more irritable or have more anxiety than usual.
Lastly, if you are suffering from disturbed sleep regularly, it can mean that you are more likely to be at risk of illnesses. This is because your body is weak and unable to fight off any viruses, as well as if you were getting a night of good quality sleep.
You should notice a significant difference by introducing the abovementioned steps and getting into a consistent routine. But it won’t happen overnight, so be sure to stay persistent.
