We all know that getting a good night sleep is important, experts have been telling us this for years! A solid sleep allows us to be more productive during the day, less irritable and generally makes a big difference in our quality of life. So how can we improve our quality of sleep?
1. Follow a sleeping routine
Reset your internal clock by getting up at the same time everyday. Once you get into this rhythm, your body will naturally start getting tired around the same time every night, and going to bed and falling asleep will become less forced.
2. Avoid technology
If you are finding it hard to fall asleep at night, avoid looking at screens from your phone, laptop or TV as the light emitting from the screen may be stimulating your brain. Try winding down an hour before sleeping by reading or listening to calming music instead.
3. Steer clear of caffeine and other chemical stimulants
This should be a no brainer especially for those who struggle to fall asleep! Avoid stimulants like coffee, soft drink, alcohol and cigarettes for at least a few hours before you intend to sleep. “But alcohol can make me tired and helps me fall asleep”, I hear you saying. Initially this maybe true, but a few hours later it begins to act as a stimulant, causing a restless night and increasing your chances of waking during the night.
4. Avoid day time naps
Even small naps can play havoc with your sleep cycle. If you want a solid sleep, try to avoid a daytime nap, especially after 5pm!
Exercising regularly is fantastic for increasing your quality of life in general, but is also said to improve sleeping patterns. My personal tip is to get out for a half hour walk everyday to see improvements!
This article is for information purposes only. Please consult your Osteopath or primary healthcare professional for further information.