Getting quality sleep is one of the most important things you can do for your overall health and wellness. Sleep is so important for our physical recovery, our metabolism, and our cognitive function and mood regulation. Without enough rest, your body struggles to repair itself, your workouts and its adaptations become less effective, and your ability to make healthy choices diminishes. Everyone’s specific sleep needs will vary, but most people need between 7-9 hours of quality sleep each night.
Quality sleep is key, as disrupted sleep weakens the immune system and your ability to recover from illness. Lack of sleep is also associated with higher BMI, increased appetite-regulating hormone imbalances, obesity risk, and it increases the incidence of anxiety and depression.
Sleep is vitally important and needs to be prioritised in your life. Here are 5 tips for you to implement to get restful nights:
1. Maintain a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed. Try to wake and go to bed within an hour of the same time every night and every morning and aim for 7–9 hours of sleep each night.
2. Create a Sleep-Friendly Environment
Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet. Invest in blackout curtains, a comfortable mattress, and high-quality pillows to enhance your sleep experience. If noise is an issue, consider using a white noise machine or earplugs to block out disturbances. Try to keep your bedroom for sleeping and create other spaces in your home for working, eating, and watching TV.
3. Limit Light Exposure From Technology Before Bed
Screens from phones, tablets, and TVs emit light that suppresses melatonin production, making it harder to fall asleep. Try to avoid screens at least an hour before bed. Instead, try reading a book, practicing meditation, doing puzzle books, or engaging in other calming activities that promote relaxation. Taking time like this before bed will not only help you sleep better, but will also help you reduce stress by mindfully engaging in relaxing activities.
4. Watch Your Caffeine and Alcohol Intake
Caffeine stays in your system long after you’ve consumed it. A good rule of thumb is to avoid caffeine like coffee, tea, and energy drinks from about 12:00 noon to allow enough time for the caffeine to move out of your system before it’s time to sleep. While alcohol might make you feel sleepy initially, it disrupts your sleep cycle, leading to poor-quality rest. If you need a nighttime beverage, try drinks like chamomile, tart cherry juice, or warm milk.
5. Practice Techniques to Minimise Racing Thoughts
If falling asleep is an issue due to racing thoughts or feeling like your mind won’t shut off, you do want to focus on managing the overall stress in your life, you can find out more about this here, but for those moments you can’t fall asleep, try practicing deep breathing or idea journaling. While you’re lying there, focus on slowing down your breathing, taking slow deep breaths, and emphasising a long slow exhale. Additionally, you can keep a notebook near your bed where you write down all of your thoughts. Take 5 minutes to write down anything and everything you think about and then close the book to address for later.
Don’t Forget
Getting high-quality sleep is just as important as diet and exercise when it comes to your overall health. By making small adjustments to your routine, you can dramatically improve your sleep quality and wake up feeling refreshed and ready to take on the day. You don’t need to go all-in straight away, implement these tips slowly to help change your routine naturally.
Prioritise sleep, and your body will thank you with better performance, improved focus, and enhanced wellbeing.
