Tips to improve sleep

10 tips to improve sleep

1) Set Your Body Clock:
Establishing a consistent sleep schedule is crucial for regulating your internal body clock and sleep hormones. Even if you've had a disrupted night's sleep, try to go to bed and wake up at the same time every day, including weekends. Maintaining your daytime routine, regardless of poor sleep, can prevent reinforcing sleep problems. If you need to catch up on sleep, go to bed earlier and still wake up at your regular time. Exposure to bright light upon waking helps regulate your biological clock.

2) Be Active in the Day:
Regular daytime exercise improves sleep quality. Consider starting your day with a refreshing morning walk. However, avoid strenuous exercise within three hours of bedtime to avoid sleep disruption.

3) Navigating Alcohol and Caffeine for Better Sleep:
While alcohol may help you fall asleep faster, it can disrupt your sleep cycle, leading to poorer sleep quality. Similarly, late consumption of caffeine can negatively impact your sleep. To enhance your sleep, avoid caffeine after 1 pm.

4) Screen Time Sabotage: Let Your Sleep Thrive:
Blue light from screens can interfere with your sleep by tricking your brain into thinking it's daytime. To promote better sleep, reduce screen time before bed and consider using an eye mask. These simple changes can significantly improve your ability to fall asleep and sleep quality.

5) Harness the Power of Power Naps:
Short power naps (around 20 minutes) can boost your energy during the day. However, avoid longer naps, as they can disrupt your nighttime sleep. Quality sleep is essential for academic success, emotional wellbeing, and overall health.

6) Wind Down at Bedtime:
Dedicate an hour of quiet time before bed, engaging in activities like reading, taking a bath, or listening to soothing music. Ensure your bedroom is dark, cool, and quiet, with comfortable pillows and bedding.

7) Prepare Your Bedroom for Sleep:
Your bedroom should be conducive to sleep. Use thick curtains or blinds to block out light, maintain a slightly cool temperature, and have a comfortable, supportive mattress and pillows. Change your sheets and pillowcases regularly. Avoid having a TV in the bedroom.

8) Get Up Again If You Can't Sleep:
If you can't fall asleep within about 20 minutes, get out of bed and engage in a relaxing, non-screen activity. Return to bed when you feel sleepy, and don't lay in bed getting frustrated.

9) Try Relaxation Techniques:
Meditation, guided imagery, deep breathing exercises, and progressive muscle relaxation can help calm anxiety and racing thoughts, promoting better sleep.

10) See if Apps can help:
Explore sleep apps or sleep stories to assist you in winding down and developing healthy sleep habits. Click here for our suggested sleep apps.