Improve your quality of sleep overnight
Re-charge your batteries with five simple tips
By Hannah Hauser 28 Jan, 2023
Having trouble falling asleep or staying asleep at night? A lack of sleep can leave you feeling groggy and irritable the next day and negatively affect your health and well-being in the long run. The good news is that there are simple things you can do to improve the quality of your sleep tonight.
1. Maintain a Consistent Sleep Schedule
…even on the weekends.
Keeping a consistent sleep schedule is crucial to improving your sleep. Even on weekends and holidays, you should go to bed and wake up at the same time every day. It is easier to fall asleep and wake up on time when you have a regular sleep schedule, which regulates your body’s internal clock.
A relaxing bedtime routine, such as reading a book or taking a warm bath, can also help you fall asleep easier at night by signalling your body to sleep. You’ll feel more refreshed and energised in the morning if you maintain a consistent sleep schedule.
2. Eat a Well-Balanced Diet
What you eat and drink can have a big impact on your sleep quality. Sleep can be aided by certain foods and nutrients, while it can be interfered with by others.
As an example, magnesium-rich foods, such as spinach, almonds, and black beans, promote relaxation and sleep. Tart cherries, walnuts, and eggs also contain melatonin, a hormone that regulates sleep-wake cycles.
Alternatively, caffeine, nicotine, and alcohol close to bedtime can disrupt sleep. It is possible to fall asleep and stay asleep more easily when you drink coffee, tea, or chocolate, which contains caffeine, a stimulant. Cigarettes, which contain nicotine, can also disrupt sleep and cause insomnia.
3. Exercise Regularly
It is possible to improve your sleep quality through regular exercise. Sleep can be negatively impacted by stress and anxiety. Exercise helps to reduce these factors. Additionally, it improves the function of the cardiovascular and respiratory systems, resulting in better sleep.
Most days of the week, aim for 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming. If you’re a beginner to exercise or have health concerns, check with your healthcare provider before starting an exercise program.
Exercise timing can also have an impact on sleep. You may have trouble falling asleep if you exercise vigorously close to bedtime.
4. Practice Relaxation
Stress and anxiety can negatively affect sleep, so relaxation techniques can help reduce them. You can also prepare your mind and body for sleep by incorporating these techniques into your daily routine.
Deep breathing exercises are popular relaxation techniques. In this technique, you take slow, deep breaths and focus on the sensation of air moving in and out of your body. Your heart rate will be slowed down, and you will feel less stressed and anxious.
5. Design an Environment for Sleeping
Sleep quality can be greatly affected by your sleeping environment. You can sleep longer and fall asleep faster if you create a comfortable and conducive sleep environment.
Start by creating a comfortable sleep environment by making your bedroom dark, quiet, and warm. You should invest in a quality mattress and pillow that provide the comfort and support you need.
The Bottom Line
Poor sleep can have negative effects on overall health and well-being. However, incorporating simple changes in diet, nutrition, and lifestyle makes it possible to improve your sleep quality overnight.
It’s important to remember that these changes may take time to take effect, so it’s important to be patient and persistent. It’s also a good idea to consult with your healthcare provider if you have any concerns about your sleep or if your sleep problems persist.
Sources:
Melatonin – Mayo Clinic
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