3 Tips For a Better Night’s Sleep

Getting a good night’s sleep is critical for our bodies and minds to function well. This can sometimes be difficult to achieve as a result of poor sleep habits, or poor “sleep hygiene”. When we don’t sleep well for a night or many nights in a row, problems can arise such as mood and concentration disturbances and delayed physical recovery from general aches, pains and injuries. Furthermore, lack of good quality sleep in the long-run has been linked to an increased risk of health conditions like diabetes, high blood pressure and heart disease.

Fortunately, sleep hygiene is something we can improve on over time. Here are three tips (of many) that you can try for yourself.

1. Relax before bed

Developing a relaxing bedtime routine can do wonders for your sleep quality. Some things you can try include gentle stretches, meditation, deep breathing exercises, light reading, and/or listening to soothing music.

Having a calm environment also goes a long way. Try to keep your bedroom free of distractions, work, clutter, and technology. Your bedroom should also be dark and at a comfortable temperature. For most people, an ambient temperature of 15^oC to 20^oC tends to promote a better night’s rest.

2. Minimise screen time (blue light exposure) before bed time

Try to avoid looking at your smart phone, television, tablet or computer monitor for 2-3 hours before sleep. The blue light emitted from these screens can disrupt the sleep-wake cycle, making it harder for you to get good quality sleep. If you are unable to avoid screen-time before bed, some simple strategies to reduce blue light exposure include using the nightlight setting on your device or investing in a pair of glasses with blue light filters.

3. Sleep and wake at consistent times

Going to sleep and waking up at roughly the same time each day (while aiming for 8-9 hours of sleep) can help reset your body’s circadian rhythm, which will lead to better quality sleep in the long-term. Try to stick to the same routine on weekends or days off too, however tempting sleep-ins can be. It can be difficult at first, but with time and practise, your body will adjust to your new sleep routine and it will become easier to fall asleep and wake up on a regular schedule.

These are just a few of the many tips you can start implementing to improve your sleep hygiene. Remember, habits take time, repetition and consistency to build, so don’t expect changes to happen overnight. Pick one or two tips to try and trust that your efforts will eventually lead to a better night’s rest!