Sleep is essential for good health and wellbeing. Having a bad night’s sleep can have a huge negative impact on the way we think, feel, and perform throughout the day. It can lead to fatigue, irritability, and difficulty concentrating, all of which can affect both our mental and physical health over time.
Throughout this blog we will explore the significance of sleep for your daily bodily functions and provide 5 practical tips to help you achieve a restful night’s sleep.
Why is sleep so important?
A good night’s sleep is just as important for our bodies as eating, drinking, and breathing. It allows our minds to recharge, our bodies to repair, and helps maintain overall health. Without adequate sleep, we risk impairing our memory, focus, and even our immune system. Over time, chronic sleep deprivation can increase the risk of heart disease, diabetes, and other serious health conditions.
How many hours of sleep should I be getting a night?
It is recommended that adults between the ages of 18 and 65 have an average of 7-9 hours of sleep a night. This range allows for optimal body functions such as brain health, immune system support, mood regulation, and reduced risk of chronic diseases.
What are the signs that I haven’t had enough sleep?
Having a poor night’s sleep often leaves you feeling drained and unfocused the next day, impacting your mood and productivity. Common signs of sleep deprivation include:
- Irritability
- Feeling extremely tired
- Having difficulty concentrating
- Feeling less able to cope with stress
If these symptoms sound familiar, don’t worry! By making some small but impactful changes to your daily routine, you can improve your sleep quality and wake up feeling refreshed.
5 tips for a better night’s sleep
You may not be able to control some factors that interfere with your sleep schedule. However, these are some habits you can adopt that encourage better sleep.
Stick to a sleep schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency trains your brain and body to feel tired at the right time, making it easier to fall asleep and wake up naturally.
Knowing where to start with adjusting your sleep schedule can be hard, so here are some simple tips to help you get started:
- Gradually shift your bedtime and wake time –To make the transition smoother for your body and mind, shift your bedtime and wake-up time by just 30 minutes each day until you reach your ideal sleep routine.
- Set an alarm –Establish a regular wake-up time by setting an alarm and committing to it daily. Even if you have trouble falling asleep earlier the night before, avoid oversleeping, as consistency is key to successfully adjust your sleep schedule.
- Prioritise light exposure –Bright light in the morning signals your body to wake up and feel alert. To support a healthy sleep schedule, make sure to get natural sunlight or bright indoor light soon after waking.
Pay attention to what you eat and drink
Your diet and eating habits can have a direct effect on the quality of sleep you get. Eating heavy meals close to bedtime and drinking too much caffeine or alcohol can negatively impact your ability to get to sleep. Whereas drinking things such as chamomile tea can actually improve your sleep quality.
Create a restful environment
Having the right sleep environment is essential for having a restful and refreshing night’s sleep. There are a few factors that can influence sleep quality, and making small adjustments to your surroundings can have a big impact. Consider optimising the following aspects of your bedroom:
- Temperature – a cool, comfortable room promotes deeper sleep. Aim for a temperature that feels soothing and relaxing.
- Lighting – Exposure to bright lights can disrupt your body’s sleep cycle. Dimming the lights in the evening and avoiding screen usage can help signal your body that it’s time to rest.
- Bedding – Your mattress and pillows play a crucial role in sleep quality. Ensure the provide the right level of comfort and support for your needs.
- Noise – A quiet environment is ideal for sleep, consider using white noise machines, earplugs, or calming background sounds to block out disturbances.
Additionally, a cluttered bedroom can create stress and make it hard to unwind at night. Keeping your room clean and organised can contribute to a more restorative sleep.
Include physical activity in your daily routine
Your daily physical activity can have a noticeable effect on how well you sleep. Regular exercise, whether it’s a brisk morning walk or a relaxing yoga session in the early evening, can make it easier to fall asleep and improve sleep quality.
However, working out too close to bedtime may leave you feeling too energised, making it harder to get to sleep. It’s best to allow your body enough time to relax after exercise so that it doesn’t interfere with your ability to sleep.
Avoid technology
While watching TV or scrolling through your phone before bed might seem like a good way to relax, the blue light from screens can signal to your brain that it’s still daytime, making it harder to unwind.
To help your body prepare to sleep, try limiting screen time for at least an hour before bed. Consider calmer bedtime activities like reading a book or doing some light stretching to encourage relaxation.
The perfect nighttime routine
By making a few simple adjustments to your evening habits, you can create a sleep routine that promotes deep, restful sleep and leaves you feeling refreshed in the morning. Small, consistent changes can make a big difference overtime. With a little effort, you’ll be waking up feeling more energised, focused, and ready to take on the day ahead!