Top 10 Tips for Better Sleep

November 14, 2019

After our blog post on the importance of sleep, we thought it's important to now address some ways to get better sleep, help you fall asleep and stay fast asleep. 

Here's our top-10 tips for better sleep.

1. Lower your room temperature - if your room is too hot or too warm, you might have trouble falling asleep. Make sure your room is between 15–23°C or whatever feels best for you. Some people think having a warm shower before bed will wake you up but actually it helps speed up your body’s temperature change. As your body cools down, it can help send a signal to your brain it’s time for bed. 
2. Follow your circadian rhythm - this is your internal clock that gives you the sign you are sleepy. Don’t miss your wave, if you don’t go to sleep when your body tells you it's tired, it could take you a while to get to sleep. Also, if you go to bed and wake up at the same time, your body will adjust to a schedule. 
3. Try the 4-7-8 breathing technique. Breath in for 4, hold your breath for 7 and breath out for 8. You can also count back from 10,000. 
4. Expose yourself to the light in the morning. This way your body knows it's morning and it’s time to wake up. 
5. Yoga and meditation - this can help calm and relax your body. Studies have shown this helps improve sleep. It’s also good for mental health and wellbeing.
6. Avoid having naps during the day - even though they say naps can be beneficial for your wellbeing. If you’re having trouble sleeping at night, try not to nap during the day. Some studies have shown longer naps can lead to poor nighttime sleep quality. If you need to nap, close your eyes for 10 minutes. 
7. Exercise during the day - it’s been said that exercise during the day can lead to a better sleep. Just try not to exercise too late in the day. 
8. Limit your caffeine, especially after 2pm. Caffeine can be found in coffee, chocolate, soft drinks, tea and energy drinks. Did you know English breakfast tea has more caffeine in it than coffee? Try a sleepy tea, passionflower tea or chamomile tea instead. 
9. Try a magnesium supplement. Magnesium increases GABA, which encourages relaxation as well as sleep. 
10. Limit screen time two hours before bed - that’s right. Put your phones away two hours before bed and see how you feel. It’s a mistake many of us make. Too much light from our screens at night can affect melatonin production and trick the brain into thinking the body is not ready for sleep. 

It’s frustrating not being able to sleep. The importance of sleep is beneficial and essential to our overall health so give these a go. We hope you reap the benefits. 

For more information on sleep, watch this from Doctor Sash.

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