Sleep is absolutely essential to all aspects of our lives. Our physical, mental and emotional health are all influenced by the quality of our sleep. Prioritising sleep should therefore be a focus for all of us. Here are some science based tips on strategies you can experiment with to improve your own sleep:
- Prioritise a consistent sleep routine
Make sleep a non-negotiable priority in your daily routine. Aim for 7-9 hours of uninterrupted sleep each night. Establish a consistent sleep schedule so that you are going to bed and getting up at the same time each day. Ideally you want to align this to your natural body clock – ie go to bed and get up at the time that feels right for you. This is often easier said than done!
- Optimise your bedroom for sleep
Try sleeping in a cool, dark room – the darker the better. Limit screen time and bright lights 1-2 hours before bed so that your sleep environment is conducive to rest and relaxation. Many people benefit from leaving the phone in another room at night time.
- Limit fluid and food consumption in the evenings
Stop drinking fluids 1-2 hours before bed and focus on hydration (1-2 glasses of water) as soon as you wake up. Try to have your last meal 2-3 hours before bed. Limiting your evening fluids and food will help to prevent or reduce the need to use the bathroom during the night.
- Reduce alcohol and caffeine
Whilst some people can fall asleep right after drinking an espresso and many more after enjoying an evening of drinking, the reality is both caffeine and alcohol impair sleep quality. This means that even though these beverages may not prevent you from falling asleep they will almost certainly reduce the time you spend in deep sleep. We recommend limiting your caffeine intake before mid morning. Be conscious about your alcohol intake and consider how you balance and prioritise your lifestyle with your need for quality sleep.
- Maximise natural light
Try to get as much morning sunlight as possible. A short walk in the morning, breakfast outdoors, or simply looking out of an open window for 5-10 minutes are all good options. Likewise, dwindling evening light can also help to improve sleep. Its thought exposure to natural light helps regulate our circadian rhythms (our natural body clock), leading to better sleep.
- Exercise regularly
High activity levels are related to longer hours of sleep. Research suggests exercising for 150 minutes of moderate intensity or 75 minutes of high intensity each week can help you to fall asleep faster and help you stay asleep for longer. Be sure not to exercise too close to bedtime as this can make it harder to fall asleep.
- Experiment with relaxation techniques
Yoga nidra, meditation, breathing protocols and journaling can all help reduce stress and clear the mind before bed. An active mind can make it difficult to relax so it’s worth experimenting to see whether you can find a ‘go to’ technique to help you unwind before sleep.
- Explore Evidence-Based Interventions if needed
Consider trying Cognitive Behavioral Therapy for Insomnia (CBTi) if you’re struggling with sleep. These interventions have been scientifically proven to improve sleep quality and subsequently alleviate symptoms of depression, anxiety, and stress. Consult with a healthcare professional to explore tailored interventions that suit your individual needs.
- Monitor and Adjust
Recognize that improving sleep quality is a journey, not a destination. Continuously monitor your sleep habits and patterns, and be proactive in making adjustments as needed. Experiment with the techniques above to fine-tune your sleep routine and maximise its benefits for your mental and physical health.
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