mental health

6 Tips To Help You Improve Your Quality Of Sleep

Do you often feel tired and stressed? Are you having trouble sleeping at night? If so, you’re not alone. Millions of people around the world suffer from sleep deprivation. According to the National Sleep Foundation, adults need 7-9 hours of sleep per night. Unfortunately, many people are not getting close to that amount. If you want to improve your sleep quality and have a more restful sleep, then follow these tips!

Quick Guide:

after quality sleep

Why is sleep so important?

Sleep is crucial for our physical and mental health. When we don’t get a good night’s sleep, it can have a negative impact on our mood, energy levels, ability to conce, and overall health. That’s why it’s so important to make sure that we’re getting a good night’s rest.

How can I improve my sleep quality?

There are a few things that you can do to make sure that you’re getting the best possible night’s sleep. Follow these 6 sleep tips and see how they help you!

Tip 1: Stick to a regular sleep schedule

Doing the same thing every night before bed will signal to your body that it’s time to wind down and get ready for sleep, which will create healthy sleep habits. Try reading or taking a warm bath to help you relax. Another thing you can do is limit electronic usage for 30 mins before you go to sleep, this involves not using your phone or watching TV as the blue light they give off can disrupt your sleep wake cycle. Going to bed at the same time every night and waking up at the same time every day, even on weekends, will help to regulate your body’s circadian rhythm.

Tip 2: Limit napping during the day

If you’re feeling tired during the day, then take a short nap. Napping for 20-30 minutes can help to improve your energy levels and make you feel more alert, as it can support your internal body clock. Just make sure that you don’t nap too late in the day or it can cause sleeping problems.

Tip 3: Create a dark and comfortable sleeping environment

Your bedroom should be a calm and relaxing place that’s free from distractions. Make sure the room temperature is comfortable so you will also have a comfortable body temperature. The room should be dark, use an eye mask or blackout curtains to block out any bright light.

Tip 4: Get regular exercise

Regular exercise can help to improve your sleep quality as it tires your body, resulting in you having a more restful sleep.  Just make sure you don’t exercise too close to bedtime, as it can make it harder to fall asleep.

Tip 5: Watch what you eat and drink before bed

Having a heavy meal right before bed can make it hard to sleep. It’s also best to avoid caffeine in the afternoon and evening as it can disrupt your sleep wake cycle. Alcohol may help you fall asleep initially, but it causes sleep problems during the night.

Tip 6: Manage stress

Stress can have a big impact on your sleep. If you’re having trouble falling asleep, try to find ways to manage your stress. This could involve relaxation techniques such as yoga or meditation. You might also want to journal before you go to bed to help clear your mind.

If you are regularly struggling to get a good night’s sleep, get in touch with Shire Doctors and Dentists today

Sleeping well is crucial for our physical and mental health. When we don’t get enough quality sleep, it can have a negative impact on our mood. Contact us today as getting a good sleep is an important part of leading a healthy lifestyle!

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