Understanding how to improve sleep can make a big difference in your mental and physical health and make you more productive.
If you’re looking for tips on how to improve sleep quality, then you’re in the right place.
This article will share 9 tips to help you get a better night’s sleep so you can wake up feeling energised and productive.
How much sleep do I need?
The World Health Organisation (WHO) recommend 8 hours of sleep a night.
But, many of us who have the capacity to have a good night’s sleep aren’t sleeping enough.
In the National Sleep Foundation’s 2018 Sleep in America Poll, only 10% of respondents actually prioritised sleep, with fitness/nutrition and work being seen as a much higher priority.
Is sleep important?
A good night’s sleep is essential.
Getting the recommended 8 hours a night leads to more energy, helps you handle stress and improves overall well-being.
A good night’s sleep increases productivity, improves decision making and allows your body time to heal, recharge and restore itself.
Sleep really does impact everything that we do. It is a key pillar in maintaining a healthy mind and productive life.
How to improve sleep
Here are 9 healthy sleep tips, which you can use to sleep better at night.
1. Don’t exercise two hours before sleep
Unless you’re doing simple stretching exercise or yoga, try not to exercise for at least two hours before going to sleep.
When we exercise we build up energy and raise our cortisol levels so it takes far longer to actually fall asleep.
2. Take a hot bath to sleep better
Taking a relaxing bath actually raises our body temperature slightly but when we get out and dry ourselves, we cool down very quickly and are in a much more relaxed state, ready for sleep.
Use aromatherapy oils in your bath to feel even more relaxed.
When we feel relaxed, we often fall asleep quicker.
3. Create a sleep sanctuary
Instead of sleep being something you feel you have to do, create a sleep sanctuary.
Make your bed and bedroom somewhere you actually want to fall asleep in.
You could invest in a new mattress and in crisp cotton sheets.
Burn some candles and dim the lights as you’re going to sleep.
Remove the technology before sleep to wind down more easily.
Think of a time or place when you feel most relaxed and translate that feeling into your sleep sanctuary so sleep becomes an experience you look forward to.
4. Keep your room cool to improve sleep quality
Where you can, adjust the temperature in your room so you’re not waking up feeling too hot or too cold.
This could be regularly changing the wright of your duvet or opening windows.
Many people sleep best in a slightly cooler room around 65 degrees Fahrenheit or 18 degrees Celsius.
If you wake up from a deep and enjoyable sleep because you’re too hot or cold is going to make you irritated and frustrated.
5. Meditate before sleep
Meditation can help you sleep quicker and with a calmer mind.
Regular meditation can also help you enjoy a deeper, more restorative sleep.
When you meditate, your muscles relax, your breathing becomes slower and deeper and your daily thoughts can turn into rich, dreamlike.
6. Keep your room dark
Light can stop the release of melatonin in our brains
Melatonin is a natural hormone released in our blood during darkness and helps our bodies feel more relaxed and less alert.
Where possible, use blackout curtains, eye masks and other tools to create more darkness in your room to avoid disrupted sleep.
7. Create better sleep habits
If you want better sleep create a sleep routine.
Try to have a regular time you hit the hay every night.
Although this may not be possible every night, try to do as much as possible each week.
If you can’t create a structured sleep routine at night, try ensure as much as possible you still have your 7 or 8 hours of sleep.
Be consistent with having a specific wake up time for 14 days and see the impact it creates in your life.
8. Try pillow sprays or aromatherapy for improved sleep
There has been a rise in the number of aromatherapy oils and pillow sprays that promise a better night’s sleep.
They aim to help reduce anxiety at night by calming and soothing the mind and body.
You could try an aromatherapy oils such as lavender which calms the nervous system by lowering blood pressure, heart rate and skin temperature.
9. Wind down slowly to sleep better at night
When your mind is full and your energy levels are high it can be difficult to go straight to bed
Your mind is racing and your heart rate is higher, impacting on your sleep routine.
Take some time to just calm the mind and body before getting into bed.
To help you feel more relaxed, try drinking hot tea with honey, journaling or meditating.
Just slow things down to give yourself the best chance of a good night’s sleep.
If that doesn’t work, pick up a book and read for 15 minutes before turning out the light.
Summing Up – Improve sleep quality to maximise your energy
Making time to improve your sleep quality is the key to accomplishing more and being super productive during the day.
The human body needs its rest; it needs to replenish.
If your aim is to wake up more energised and you want to learn how to improve sleep give these tips a go.
With a few simple changes you can sleep better and maximise your performance every day
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