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Tips to improve sleep quality

In the realm of our health, a healthy night’s rest is vital. A lack of sleep regularly puts you vulnerable to various medical issues, like diabetes, heart disease as well as lower life expectancy and overweight1. Additionally, if it’s not enough it could make you extremely angry.

For the majority of us the goal of getting 7 to 8 hours good sleep every night is more easily to say than accomplished. Here are some suggestions that are backed by research to aid you in getting better sleep.
Tips for improving sleep quality

No caffeine for 6 hours prior to the time you go to bed
Make sure you are exposed to sunlight.
Avoid alcohol
Find the temperature that is right
Block out outside noise
Create a safe and healthy environment for sleep
Do not check your screens prior to going to bed
Stop taking long napping
Stay on a schedule for sleep
Beware of snacking and eating too late
Practice relaxation techniques
Improve your bed
Do not drink fluids for 1-2 hours prior to going to bed
Make sure it’s not a medical issue.
Don’t exercise too late
Relax in a hot tub or shower
Avoid lie ins
You can sleep in darkness
Stop smoking
Learn how to go back to your sleep
Do not work in bed.

Food & Drink

No caffeine before 6 hours the time you go to bed

Sleep is a crucial aspect of self-care, therefore it is essential to prioritize it. Although caffeine can provide many benefits, including boosting awareness and alertness also a stimulant that’s been shown to hinder your body’s natural process of resting at night.

Caffeine is able to stay within your body for up to 6-8 hours, therefore it’s advised to avoid drinking it for a few hours before bedtime. Particularly, if you’re struggling with sleeping, caffeine after 3pm is not recommended. Opt for a decaf instead.

Avoid Alcohol

Sleep and alcohol do not go well together. It is not just that it can disrupt the rhythm of your sleep as well, it also alters the production of melatonin, which can disrupt the circadian rhythm. Additionally, it can increase the signs of sleep apnea, snoring and sleep ap. It is possible to believe that alcohol puts you to sleep, but in reality it can cause poor quality sleep.

Do not eat too much or snacking too late

Do not eat too late in the evening because this could increase your blood sugar levels and make your body less able for sleep. If you are able, have dinner earlier in the evening and refrain from snacking for between two and two hours prior to getting ready to go to bed. Avoid eating sweet snacks particularly.

No fluids for the first 1-2 hours prior bedtime

In the night, excessive urination is referred to as nocturia which can disrupt sleep. We don’t have to use the bathroom at night, and are able to go to sleep for between 6 and 8 hours, but some are affected by multiple disruptions.

Drinking too much liquid especially before bedtime is a frequent cause of this. You can try limiting your consumption of fluids at night.

What can you do during the day?

Get more exposure to natural light

The circadian rhythm of your body is an inherent phenomenon which regulates your sleep-wake cycle, assisting you to manage your sleep patterns5. It is influenced by darkness and light.

Natural sunlight can maintain your circadian rhythm and boost your energy levels throughout the day as in your quality of sleep at night. The exposure to bright light is also proven to assist people suffering from insomnia.

Of course, there are times when your natural rhythm could be out of sync because of:

Working shifts at night
Drinking and eating late into the late into the night

A regular sleep schedule helps to keep it on track and also allow you to spend outside when the sun’s out. You can try sticking to a routine and making sure you’re doing regularly exercise as well.

Make sure it’s not a medical issue.

You think you’re doing everything correctly already? Even with the ideal temperatures and the best mattress for you, there are things aren’t under your control. There are numerous sleep disorders that could be the reason for your issues, for instance:

Sleep Apnea
The syndrome of restless legs (RLS)

It’s worth a look to determine which of these are the reason for your sleep issues.

Don’t exercise too late

Studies have shown that exercising can help to fall asleep faster and enhances the quality of your sleep. However, exercising later in the day could result in the opposite, since it improves alertness, raises the temperature of your core and produces endorphins.

The endorphins stimulate the brain and makes you feel awake. This is why you should avoid exercise for at least two hours before you go to sleep.

Be sure to avoid working in bed

If you work from home as your new norm it’s essential to have an area or space where you can work. The fact that you’re surrounded by work can make it difficult to rest and relax there.

Stop taking long napping

Although short naps can provide a beneficial effect when helping to promote healthy sleep, lengthy afternoon naps can be detrimental. It could confuse your body clock and disrupt your natural rhythms off, making you struggle to sleep in the evening.
Optimise your bedroom

Find the ideal temperature

It is essential to set the right temperature. Warm and comfortable at the night is one thing, but getting overheated and having sleeping disturbed is another. Are you finding yourself sweating more while you’re asleep?

Although it varies from depending on the individual the ideal temperature to sleep at is 18.3degC. Anywhere between 15.6 to 19.4degC will give you the most restful sleeping. If you’re having trouble to have a restful night’s sleep It could be the right time to change your temperature of your radiator.

You can sleep in darkness

The excessive light in your home can affect the levels of melatonin in your body. Be sure all lamps are turned switched off and there isn’t any lighting coming in through blinds or windows. Blinds with blackout shades and eye masks are great ways to help.

Additionally, if you are forced to rise in the evening for any reason make sure the lights are low to ensure that they do not disturb your sleep too much. This will also improve sleep quality.

Block out any external noise

It is not surprising that the quality of sleep is greatly improved when noise levels are reduced. It could be due to traffic, for instance. If you live in the streets that are noisy Ear plugs can assist you in getting a restful night’s rest.

Make sure you have a healthy sleeping environment

A few tips to create an environment that is healthy for sleep include:

Making the right choice of pillow and mattress
Try the aromatherapy
Hiding your alarm clock

In essence, you need to create a space which makes you want to sleepand takes your mind off of sleep and the stress that come with the daily grind.

Improve your bed

Are you sleeping on a squishy mattress that’s uncomfortable and has had better days? Are you tired of your mattress? out? Are your bedsheets old and scratchy?

It could be an ideal time to update the room you are sleeping in. Your mattress is due for an overhaul every 10 years. Your pillows after 1 to 2 years, sheets every 2 years and duvets at least every 15 years.

Learn strategies to return to your sleep

Do you awake in the middle of the night and are having trouble falling asleep? Some suggestions include:

Be sure not to look at your phone.
Do simple breathing exercises.
Read quietly
Relax, but avoid focusing too much on sleeping – you’ll strain yourself out.
Be aware of the sensations within your body
Enjoy a relaxing playlist

Lifestyle shifts

Stay on a schedule for sleep

Consistency is essential for long-term quality of sleep. People who experience an irregular bed time, and later wake times, and consequently an inconsistent sleep routine, are more likely to be prone to sleep problems.

Avoid lie ins

It’s tempting to stay in bed on weekends. is a temptation that may be difficult to resist. But, it could cause symptoms similar to jetlag, particularly in the event that your weekday and weekend sleeping routine is drastically different.

Stop smoking

Similar to caffeine, nicotine can be also a stimulant that can disrupt sleep, but also increases the risk of aggravated conditions like sleep apnea. It is therefore recommended that you stop smoking cigarettes, or at the very minimum limit the amount you smoke cigarettes.
What should you do before bed?

Relax in a hot tub or shower

A hot bath or shower is an excellent method to relax and aid in falling asleep faster. Take a bath at least 1-2 hours prior to going to bed to get the best night’s sleeping experience; you don’t have to be there for longer then 10 minutes (but you could if you wish to!)

Do not check your screens prior to going to bed

Children aren’t the only ones who are at risk; technology can affect sleep quality in adults as well. Looking at the television or on your mobile when you’re trying to sleep will result in the opposite. The reason is that electric devices emit blue light, which decreases or hinders your body’s production of natural melatonin and which reduces the feeling of fatigue.

Practice relaxation techniques

The act of relaxing before bed has been proven to increase sleep quality and also reduce effects of insomnia. Even if you’re not especially stressed, this could be extremely beneficial. A few strategies you can try include:

Exercises for breathing
Imagine calming stories or scenes
Relaxing and listening to quiet music