There's always 000's of tips online telling you how to improve your sleep. Here's 3 we have found really helpful…
Everyone seems to be tired - I know I'm always tired - ALWAYS.
If I sleep 8 hours a night, I can still be tired, I don't really get it.
However, here are some tips that somehow have helped me with my sleep over the past few months.
1. Sleep During The Same Times Every Night!
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long-term sleep quality.
One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
If you go to sleep late on a weekend, try and get up at the same time!
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times.
After several weeks, you may not even need an alarm.
2. Relax & Clear Your Mind In the Evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.
In one study, a relaxing massage improved sleep quality in people who were ill.
Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Try out different methods and find what works best for you.
3. Reduce Blue-Light Consumption
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime.
This reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure.
These include: Wear glasses that block blue light, Stop watching TV and turn off any bright lights 2 hours before heading to bed.
Thanks for reading!
Sophie.