Tips for Better Sleep!

Here’s a number of sleep promoting techniques and considerations that can be easily integrated into your evening routine. 

Get a routine 

Syncing with the body’s natural clock, the circadian rhythm is one of the most effective methods we have for getting a good night’s sleep. Getting into a strict and consistent routine of going to bed and getting up in the morning can have huge benefits. It’s also important to experiment with different sleep and wake times, as various set ups will benefit people differently. Aim to not only find the ideal length of sleep, but also the times your sleep should start and finish. 

Control the surroundings 

On top of finding the best sleeping routine, we can naturally encourage the body to feel more alert or relaxed. A hormone known as melatonin is released when we are in dark surroundings, as it helps the body regulate the sleep-wake cycle. If we are exposed to little to no sunlight during the day, we release melatonin, making us sleepy during the day. In a bright environment, melatonin production is stopped. The same occurs at night. If we are exposed to bright light or electrical equipment just before bed, it can slow down the release - just when we do want a release of melatonin in order to induce sleep. 09 The Improve Your Sleep Program The goal should be to spend more time in daylight during the day, with less exposure to light (including artificial light) at night. 

Keep the bedroom for sleep

It’s essential to ensure the bedroom is optimized for relaxing, unwinding and sleep. The bedroom should therefore become a place associated for sleep which will send a powerful signal to help us nod off. Other important factors here are: 

• Eliminating any noises that may disturb your sleep 
• Keeping the bedroom at the right temperature 
• Removing any electronic equipment 
• Ensuring the room is dark enough 
• Ensuring the bed is comfortable enough 

Improve nutrition and exercise habits 

Good nutrition habits - particularly in the last hours before bed - can drastically improve sleep quality. Some important considerations are: 

• Avoid eating large meals before bed 
• Avoid drinking too much liquid 
• Avoid caffeine in the latter part of the day (2-4pm is good cut off) 
• Avoid alcohol before bed 

A small bedtime snack containing a balance of protein, fat and carbohydrates can be ideal to help you fall asleep, as that feeling of being satisfied can help the body rest. 

Daily exercise can also lead to improved sleep, while exercising too late may disturb the body’s natural wake-sleep cycle as it can act as a heavy stimulus on the body. 

Reduce stress and relax Stress related to family, money, work or other day-to-day difficulties can be a common sleep disruptor. 

Managing these stressors and using pre-bed relaxation techniques can be effective in aiding a better night’s sleep. Some common techniques are: 

• Write down any problems or issues 
• Conduct some deep breathing techniques 
• Use progressive muscle relaxation techniques 
• Avoid any stressing tasks or thoughts before bed 
• Keep the bedroom clean and tidy 
• Have a hot shower or bath 
• Do something you enjoy before bed 

Start applying some of these techniques and you’ll be sleeping like a baby very soon. 

Sweet Dreams!