Sleep Tips for a Restful Night This Sleeptember
Do you get enough high-quality deep sleep? Sleep is a vital component of wellness that’s the foundation of a healthy lifestyle.
“Sleep is essential for our health and wellbeing yet it is estimated that 40% of the population suffer with sleep issues and many do not get the support that they need.” - The Sleep Charity UK
Here are some tips to help you with achieving better sleep with suggestions from the British Heart Foundation (BHF) that will guide you toward creating a more peaceful and restorative sleep routine:
1. Time to Relax
Kickstart your bedtime routine by dedicating time to relax and unwind. Engage in calming activities such as taking a warm bath, reading a book, or listening to soothing music. You can also consider jotting down a to-do list to clear your mind of upcoming tasks and worries.
2. Get into a Routine
Set a regular sleep schedule to train your body's internal clock. Going to bed and waking up at the same time each day helps regulate your sleep patterns. Create a relaxing pre-sleep routine that signals to your body that it's time to wind down.
3. Avoid Technology
Minimise exposure to electronic devices such as smartphones, computers, and TVs before bed. The blue light emitted by these devices can disrupt your body's production of melatonin, a sleep-inducing hormone. Aim to stay away from screens for at least an hour before bedtime.
4. Create a Calm Environment
Craft a sleep-conducive bedroom environment. Ensure your mattress offers adequate support and comfort. Maintain a room temperature between 16°C and 18°C (60°F to 65°F) for optimal sleep. Declutter your space and use light, soothing colours and pleasant scents to enhance relaxation.
5. Stop Clock Watching
Avoid constantly checking the clock during the night. Worrying about the amount of sleep you're getting can further hinder your ability to fall asleep. Instead, focus on calming thoughts and reassure yourself that restful moments are valuable, even if you're not asleep.
6. Foods for Sleeping
Incorporate sleep-friendly foods into your diet. Options like milk, chicken, turkey, and pumpkin seeds contain tryptophan and serotonin, essential components for melatonin production, which promotes sleep.
7. Foods to Avoid
Limit consumption of spicy foods, alcohol, and heavy meals close to bedtime. Reduce caffeine intake, especially in the afternoon. Steering clearof sugary foods is also advised, as they can disrupt your sleep-wake cycle and lead to poor eating habits.
8. Darkness Promotes Sleep
Create a dark sleeping environment to mimic natural circadian rhythms. Dim the lights in your bedroom before sleep, and consider using blackout curtains or blinds to shield against outside light disturbances.
9. Keep Fit and Active
Regular physical activity contributes to better sleep quality. However, intense exercise close to bedtime might interfere with your ability to fall asleep. Listen to your body and adjust your exercise routine accordingly.
10. Focus on Sleep Quality
Remember that sleep quality matters as much as the duration of sleep. Aim to complete full sleep cycles, which involve different stages of sleep, by minimising disruptions during the night. Limit liquids before bedtime to prevent unnecessary wake-ups.
A restful night's sleep supports your physical, mental, and emotional wellbeing, setting the foundation for a healthy lifestyle. Prioritise your sleep health this Sleeptember by implementing these practical tips.
Sleep Resources To Guide You To A Restful Night’s Sleep:
Wake up easily with Sleep Cycle. This app tracks your sleep cycle and wakes you up in light sleep.
These meditation apps have a range of guided relaxation techniques designed for sleep.
The Sleep Charity, incorporating The Sleep Council, provides advice and support to empower the nation to sleep better.
