Sleep is a huge part of health, but most of us give little thought to improving the quality of our sleep. Staying hydrated, hitting the gym and getting enough fruit and veg in our diets has been ingrained into us as the keys to maintaining a healthy lifestyle. But we spend much more of our lives sleeping than we do exercising or chomping on carrot sticks. As sleep is a huge part of our lives, we should be thinking about how to get the most out of our time asleep.
Here are some simple tips for boosting your sleep quality which will leave you feeling more refreshed, alert and healthier:
#1 Keep to the same sleep schedule everyday
Whether it’s a work day or the weekend, maintaining the same sleep schedule every day will help to improve the quality of your sleep. Keeping to the same bedtime will help your body to maintain its internal clock and help you to wake up and fall asleep more easily. Even moving your bedtime or wake up time by two hours will have a negative impact on the quality of your sleep.
#2 Start a relaxing pre-sleep routine to help you fall asleep
An hour before you sleep, start a pre-sleep routine. Keep it similar everyday to help your body get accustomed to winding down at the same time.
Get ready for bedtime methodically and slowly. Remember to drink some water before sleep to help you stay hydrated. Go through your evening skincare routine and change into your nightwear. Do something relaxing, whether it’s reading, meditation or another slow hobby that you enjoy for the last half an hour before you sleep.
#3 Invest in a comfortable, supportive mattress and bed frame
Help improve the quality of your sleep and protect your body by investing in a supportive mattress and bed frame. Look into ergonomic mattresses which will support your body’s individual needs. From memory foam to water beds, there are plenty of options for everyone - whether you prefer a firm mattress or a soft one.
Go beyond a regular stationary bed frame by opting for FlexiSpot’s adjustable bed frame which is great for comfort, support and mobility.
FlexiSpot’s Adjustable Bed Base EB01
#4 Upgrade old misshapen pillows and aged bedding
Treat yourself to a bedding upgrade and finally get rid of those misshapen pillows. Look into the pillow type that would most suit your body and preferred sleep position. There are different pillow types for every kind of sleeper, whether you sleep on your side, front, back or a combination. There are also specific pillows for sleepers that suffer from neck ache and those with allergies.
Invest in a new bedding set and duvet which will put you in a relaxed frame of mind before sleep and help with temperature control. Having a separate duvet for the cold winter months and a thinner version for the summer will improve the quality of your sleep and reduce disturbed sleep. Opt for softer materials such as cotton, satin or silk to ensure a comfortable night’s sleep.
Recycle your old bedding - where possible - or donate them.
#5 Minimise nighttime disruptions by managing the temperature, light and aroma in your bedroom
Reduce sleep interruption by managing the temperature and lighting in advance. Use blackout curtains to ensure the deeper darkness which is necessary for effective sleep. Tweak your thermostat and open or close the windows to help maintain a comfortable room temperature. Use season-appropriate bedding to reduce the interruptions of night sweats and cold toes. Introduce relaxing aromas to your bedroom - for example, lavender is proven to induce calmness.
#6 Disconnect from electronic devices an hour before sleep
Prevent bluelight and overstimulation from interrupting the quality of your sleep by avoiding electronic devices at least an hour before you sleep. Instead incorporate an electronic-free activity into your pre-sleep routine like reading, meditation or doing a puzzle.
#7 Use meditation when you struggle to fall asleep
Instead of reaching for your phone when you can’t sleep, try meditating - either alone or with the helpful guidance of a meditation app. Apps like Headspace offer Sleep SOS podcasts, soundscapes and meditations that will help you to fall back asleep.
#8 Monitor your diet and especially your caffeine and alcohol intake before bedtime
Eat your evening meal earlier to avoid bloating and discomfort during the night. Your sleep won’t be as restorative if your body is focused on digestion as well as rest and regeneration. Especially avoid eating foodstuffs which are high energy in the hours before bedtime, as well as caffeine and alcohol.
#9 Keep a sleep diary or log to track your sleep habits
Get insights into your sleep patterns and needs by keeping a sleep diary or log to track your sleep habits. In particular, take note of how many hours you slept, how you felt when you woke up and during the day, your energy levels and alertness, and how many times you woke up in the night.
Keeping that sleep diary or log will help to highlight any sleep problems and provide you with detailed evidence to show to your doctor. If you have tried several tips for getting a better night’s sleep and are still suffering, it’s time to seek professional advice.
