8 tips to help you get a better sleep

We all know you can’t put a price on a good night’s sleep – it’s essential for maintaining your energy levels, reducing fatigue, and improving your mood. Sleep helps us sort out memories, helps with tissue repair, and keeps everything ticking over. 

7-9 hours a night on a regular basis is recommended for optimal health, but sometimes it’s not as easy as just closing your eyes and drifting off. That’s why we’ve put together these 8 tips on how to get to sleep quickly and stay sound asleep. 

1. Limit screen time

It’s best to limit your screen time throughout the day when you can, but it is especially important to avoid looking at a screen for at least 30 minutes before bedtime. The brightness of a device screen imitates sunlight and can trick your brain into thinking it’s daytime or time to wake up, when you want to be preparing your body for sleep. 

2. Limit caffeine after midday

Some people like to start the day with coffee because it energises them, and there’s a reason for that – it’s a stimulant. It is best to avoid coffee and other caffeinated drinks, after midday, to avoid your brain being alert which can lead to difficulty getting to sleep. 

3. Avoid alcohol

A common misconception is that alcohol can make you feel more relaxed to help you get to sleep, when in fact, it does the opposite. Alcohol can disrupt the structure of sleep and can stop you from getting a good night’s rest. Try limiting your alcohol intake with these tips and you’ll be amazed at the difference! 

4. Fit a walk into your day

It’s a good idea to get 2½ to 5 hours of moderate activity of 1or 1¼ to 2½ hours of vigorous activity every week, or a combination. We know exercising during the day can help you fall asleep faster come bedtime, as well as helping to preserve the healthy structure of sleep. Even a 15-20 minute walk every day will make a difference. 

5. Prep your sleeping environment

Take a look at your sleeping environment and make sure that it’s as comfortable as you can make it. Think about the room temperature, noise levels, limiting pets from disturbing you, and that your bedding and pillows are comfy for you.  

6. Train your body with a sleep routine

We’re creatures of habit. By doing similar comfort routines before bed each night you will begin to cue your body and mind that is it time to get ready for sleep. Here are some ideas to get you thinking about what might work for you: 

• Relaxation and meditation (these podcasts are useful regardless of your health status) 
• Listen to particular music or sounds via an app 
• 10 minutes of yoga or stretching
• Herbal tea  
• A warm shower 
• Read a book for 15-20 minutes 

7. Write down your worries

As the evening approaches, it can be common to still be digesting your thoughts and feelings from the day you’ve had, and hard to quiet your mind. This can lead to overactive thinking when you’re trying to unwind before sleeping. Try having a cup of herbal tea and writing down any thoughts or worries you might have. Whilst there might not be solutions for everything, try to leave your thoughts on the paper and out of your head for the night.  

8. Avoid having a daytime nap

Life gets busy and the urge to nap during the day can be tempting, but napping can alter your nighttime sleep. The more you sleep during the day, the less you will sleep at night, and you might find yourself lying awake or waking up throughout the night.