Top Tips For Improving Sleep Quality

 

Sleep is incredibly important for our physical and mental well-being, yet many people struggle to get the 7-9 recommended hours each night (especially parents!). This could be for any number of reasons, but it is important to take steps to try and get more sleep each night and you will be amazed at the impact this can have on just about every area of your life. When you get enough sleep, you will have more energy, be in a better mood, and look healthier amongst many other benefits. Read on for a few proven strategies for improving your sleep each night.

 

•   Go to Bed Earlier/Get Up Later

 

It may seem obvious, but if you are not giving yourself enough time in bed then you will not be able to get the recommended amount. Therefore, simply going to bed earlier/getting up later is smart if you are currently not getting enough rest (keep in mind that most people do not fall immediately asleep!).

 

•   Stop Using Screens an Hour Before Bed

 

People are constantly looking at screens in today’s day and age, whether this is a computer, television or smartphone. In addition to keeping your brain engaged, the blue light from these devices can also play tricks on the mind and reset the body’s internal clock. Therefore, you should try to avoid screen use an hour before bed and instead find a relaxing activity.

 

•   Find Ways to Relax

 

Following this, it is hard to get to sleep and stay asleep if you are stressed or energized. This is why you need to find ways to relax before bed, such as:

 

-   Taking a warm bath

-   Reading

-   Meditating

-   Listening to relaxing music

 

•   Try a Weighted Blanket

 

People find it much easier to fall and stay asleep under warm, gentle pressure (known as Deep Touch Pressure) as this has a calming effect and is shown to increase serotonin. A weighted throw blanket could be a smart investment for feeling more relaxed in general and helping with sleep, especially if you are alone but want the feeling of receiving a hug.

 

•   Improve Your Sleep Environment

 

People often struggle to get the recommended amount of sleep due to the environment in which they sleep. A cluttered space, noise, light, and an uncomfortable bed can all make it hard to get a good night’s sleep. So, a few ways to improve this include:

 

-   Buying a new mattress, duvet, and bedding

-   Blackout blinds

-   Decluttering the bedroom

-   Repositioning the bed

 

•   Sleep Aids

 

If cannot change your sleep environment, you may want to employ the use of sleep aids. Earplugs and night masks are both highly effective and could help you get a good night’s rest even if noise and/or light is an issue.

 

This post should help you to improve your sleeping habits so that you can get the recommended 7-9 hours every night, which could make a huge difference to many areas of your life.