Getting enough quality sleep is crucial for our overall health and well-being. But in the UK so many adults are not getting thequality of sleep they need to thrive, and according to Aviva Health Insurance, one-third of all UK adults suffer with insomnia. This indicates there are a lot of people in the UK who need support to enable them to get the quality of sleepthey need on a regular basis.
It is during sleep that our body repairs and regenerates, and our brain consolidates memories and learning. Lack of sleep can lead to a range of negative consequences, such as poor cognitive function, reduced immune system function, weight gain, and even an increased risk of certain chronic diseases. Our mood also changes as a result of poor sleep, even one night of poor sleep can lead to increased anxiety levels and feelingdepressed.
So, how can you do all you can to ensure you are getting good quality sleep on a regular basis with things within your control? Here are some tips to try that although can sound quite simple, actually have the power to help you sleep well night after night if you make them a regular habit:
- Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the qualityof your sleep. Think of this like a sleep training excercise, and starting from scratch when it comes to teaching the body when it is time to sleep, especially if you have had an erratic sleep schedule lately.
- Create a bedtime routine: Establishing a relaxing bedtime routine can signal to your body that it's time to wind down and prepare for sleep. This could include taking a warmbath, reading a book, or practicing relaxation techniques such as yoga or meditation.
- Make your bedroom conducive to sleep: Ensure your bedroom is cool, dark, and quiet. Consider investing in a comfortable mattress and pillows, and keep electronic devices out ofthe bedroom (the blue light emitted from these devices tells the brain it is day time - making it much harder to sleep!).
- Limit caffeine and alcohol: Both caffeine and alcohol can interfere with your sleep, so it's best to avoid them in the hours leading up to bedtime. Some people find havingcaffeine no later than 12 pm, and alcohol no later than 5 pm helps them to sleep better when compared to having them later on in the day.
- Exercise regularly: Regular exercise can improve the quality of your sleep, but it's important to avoid exercising too close to bedtime as it can actually make it harder to fallasleep.
These are just a few tips to help you improve the quality of your sleep on a regular basis. For more information, I recommend checking out the following resources:
- National Sleep Foundation: https://www.sleepfoundation.org/
- Sleep Education: https://www.sleepeducation.org/
- Harvard Health Publishing: https://www.health.harvard.edu/topics/sleep
I hope you find these tips for better quality sleep helpful.
Are you looking to improve the quality of your sleep? I help people become independently healthy and achieve improved health by using naturopathic nutrition, herbal medicine and other complementary modalities. Please drop me an email to discuss your health concern or query to: email@example.com.