Fitness & Health



6 Easy Tips To Improve Sleep Quality

We all suffer from fatigue caused by lack of sleep, mostly due to stress and worry. Though we can't control everything, it's important to get at least seven hours of good sleep to function well the next day.

by / Published: 24 Aug 2018

6 Easy Tips To Improve Sleep Quality
Photo: Unsplash

Watch what you eat and drink 
Unsurprisingly, what you eat, or drink can also interfere with your sleep. Follow these simple steps to ensure a good night’s rest. 
• Don’t drink tea or coffee a few hours before bedtime 
• Balance your fluid intake – drink too little and you’ll wake up thirsty; drink too much, and you’ll going to the bathroom during the night! 
• Avoid alcohol before bedtime 
• Don’t eat too much before sleeping as this can cause indigestion and discomfort when lying down 

Change your bedtime routine
Try to go to bed and wake up at the same time every day. Create a schedule and stick to it throughout the week, weekends and even when you’re on holiday. Avoid watching TV and screen time on any device before sleeping as this encourages the brain to keep working even after the devices are off. What you should do is to wind down by taking a warm bath, doing something that relaxes you or even having a glass of warm milk. 

Don’t force yourself to sleep and refrain from looking at the time as this will make you anxious. If you absolutely cannot sleep, get up and read a book (no devices!) and as soon as you feel sleepy, go to bed. 

Photo: Unsplash

Create a proper sleeping environment 
Your bedroom should be a sanctuary where you can escape, relax and have a great night’s rest. Follow these simple steps for sleep to come easy. 
• Use an eye mask to block out the light 
• Make sure the temperature in your room is comfortable – not too hot and too cold 
• If you’re sensitive to noise, use ear plugs 
• Get comfortable bedding and pillows 
• If you share your room with someone, make sure you are both comfortable 

Get active 
Leading a sedentary life means we don’t exercise as much as we should. One of the major benefits of exercising is that we fall asleep faster and deeper. Find time during the day (not too close to bedtime as that will have a reverse effect and make you feel more energetic!) and do just 30 minutes of exercise. 

No napping! 
If you’re an adult, you really shouldn’t be napping. A short 20-minute shut-eye is fine, but anything longer could impede your ability to fall asleep easily at night. 

Manage your stress
Stress causes sleeping problems. If you have too much on your plate, get organised and prioritise your to-do list. Take breaks, relax, listen to music, talk to a friend, go for a long walk and clear your head. Sleeping well is a very important aspect of life; the less we get of it, our stress levels increase and our health suffers. Improve your sleep habits now and see how productive, well rested and happy you feel! 

This article has been republished with permission from Hello Doktor