8 Ways To Get More Quality Sleep

For some of us getting enough quality sleep can be a struggle. It can be very frustrating if you are unable to fall asleep or stay asleep through out the night and it can leave you feeling terrible the next day! So here are 8 ways you can get more quality sleep - starting today!

Cut The Caffeine 

It's easy to get sucked into a cycle of too much caffeine and craving it more often, especially if you are feeling tired and want an energy boost. Try to have your coffee or tea in the morning, away from bedtime. This doesn’t mean you can have a cup after cup in the morning so you are completely wired all day! You need to watch your overall intake from all forms, coffee, tea, energy drinks, soft drink, and chocolate. Cutting down on your caffeine intake and avoiding it near bedtime can do wonders for getting quality sleep.

Stick To A Schedule

This is not so easy if you are a shift worker however if you can go to bed at the same time every night and wake up at the same time no matter if its during the week or on the weekend. Sticking to a consistent schedule can help you get a good night’s sleep.

Switch Off The Screen 

Did you know that all artificial light has the potential to influence sleep patterns? At least 30 minutes before bed get off the computer or tablet, put your phone on silent and out of reach to avoid temptation during the night and turn the TV off. If its a must before bed try switching them to night mode or turning down the brightness. 

Make Your Room Comfy

Invest in a bed and pillows that you find comfortable. If you are constantly tossing and turning trying to get comfy, it doesn’t make for a night of good quality sleep.

Make the room quite dark, minimise external noise and the room temperature should be mild. Bedrooms that are too hot or cold can affect your sleep, studies have shown that most people sleep best in a room that is around 20°C. 

Have A Bedtime Routine

Having a bedtime routine can help you feel more relaxed so you fall asleep easily. Your ritual could include yoga, meditation, deep breathing, a relaxing bath, journaling, listening to calming music or reading a neutral book under low light to help with falling asleep.

Do what works for you and something that you enjoy doing. The last thing you want to do is anxiety-provoking activities close to bedtime or any activity which is going to stimulate, excite or even annoy you. 

Try Not To Nap During The Day 

Napping at the wrong time of day or for too long can backfire and make it harder for you to fall asleep at your normal bedtime. If you experience insomnia or wake up frequently during the night, napping might worsen these problems. Napping during the day may also leave you feeling groggy and foggy in the brain. 

Avoid Alcohol

Everyone knows that some alcohol can leave you feeling a little drowsy. However, alcohol can interrupt your circadian rhythm and lower the quality of sleep because it blocks REM sleep, which is often considered the most restorative type of sleep. Alcohol consumption can also exacerbate sleep apnoea and snoring. 

Exercise During The Day

Exercising during the day can help strengthen your circadian rhythms and bring on sleepiness at night time. It also helps lift your mood and reduce stress (Stress is a major contributor to sleep disruption). Exercise has also been shown to improve sleep for people with sleep disorders, including insomnia and obstructive sleep apnoea.

Try and complete exercise at least 3 hours before bedtime as exercising too close to your normal bedtime can keep you awake for longer!

Get Support To Help You Sleep Better

Getting more quality sleep can be complicated so it’s important to address the underlying cause if you find it hard to fall asleep or stay asleep.

If you are struggling with sleep and would like more guidance and support to help you feel better, please BOOK YOUR FREE 10 MINUTE DISCOVERY CALL HERE to chat about how I can help you.

Pam Hird helps women and men prioritise their health and wellbeing. As a naturopath, nutritionist and personal trainer she helps them take control of their mental health and various health conditions through natural medicine and healthy lifestyle changes. She gives realistic ways to help create a happier and healthier life. 

When she isn’t running her business, you can find her on the hockey field or creating some delicious food for her kids.