If you're struggling to catch those elusive Z's, you're not alone. It’s something that affects many people, with a study suggesting almost 1 in 5 people in the UK saying they typically get six hours of sleep a night and feel as though they aren’t getting enough sleep. From stress to screen-time there could be multiple things disturbing your sleep without you even realising.
But how much sleep does an adult need? It is recommended that we get between seven and nine hours a night. If that’s shocking to you, you’re in the right place. Sleep isn't just a passive activity; it's an essential part of our health and wellbeing. So, discover our top tips for how to improve sleep quality, and transform it from restless to restorative.
How to Improve Your Sleep
Wondering what to do if you can’t sleep? We’ve compiled our top tips so you can learn how to sleep better.
Stick to a Schedule
Consistency is key and going to bed and waking up at the same time every day is associated with a favourable impact on health. The body’s internal clock, also known as the circadian rhythm, works to a 24-hour sleep-wake cycle, helping us to be alert or drowsy at the correct times.
Create a Restful Environment
It is generally recommended that you create a cool, dark and quiet sleep space to give you the best chance of a restful night’s sleep.
The body's temperature naturally starts to reduce about two hours before bedtime, coinciding with the release of the sleep hormone, melatonin. Keeping your bedroom cool may help to signal to the body that bedtime is approaching.
It is also recommended to limit noise as much as possible, as it has been shown to encourage wakefullness and could inhibit you from falling into a deeper sleep.
Reduce Screen Time Before Bed
We’re all guilty of it but engaging in screen time before bed could have a negative impact on your quality of sleep, even if it’s just for 15-30 minutes.
As light works as a stimulant, a dark space is essential to avoid disrupting the body’s circadian rhythm. When your eyes are exposed to light, your body’s natural rhythm is disturbed meaning you are likely to experience interrupted, shallow sleep.
Decreasing screen time in the hours before bed may help to signal to the body that it’s time to relax and get ready to sleep.
Avoid Alcohol and Caffeine
Although alcohol could be seen to help with falling asleep due to its sedative properties, it can cause disruptions to the latter stages of the sleep cycle once these effects wear off. We therefore recommend leaving a couple of hours between your last alcoholic beverage and bedtime.
While it is present in a number of popular beverages, it isn't ideal to consume caffeine before bed. Its stimulant effects enable the body to feel more alert, which can upset the body’s natural cycle and make it more difficult to fall and stay asleep. This is why it's suggested to stop drinking it a minimum of six hours prior to sleeping.
However, if you’re partial to a drink before bedtime, chamomile tea is thought to contribute towards sleep onset, making it the ideal pre-bed beverage.
Exercise Regularly
So, how does exercise improve sleep?
Well, movement can increase the body’s need for rest by heightening your homeostatic sleep drive. Known for creating the ‘pressure for sleep’, your drive builds up throughout the day, reaching a peak just before you fall asleep.
By increasing this with exercise, your body will prepare to fall into this state more quickly.
With our recommendations, improving your sleep quality may not be a distant dream; and a night of deeper, more restful sleep could be well within your reach.
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