How to Improve Your Sleep: Simple Habits for Deeper Rest

Sleep is an essential process that the body can’t function without, in fact on average humans spend a third of their whole life asleep. Getting good quality sleep is proven to improve the body’s physical and mental well-being, so it is extremely important to avoid sleep deprivation at all costs.

However, unfortunately many individuals suffer from poor sleep habits that can significantly affect their daily life. This article covers the importance of good quality sleep whilst offering multiple ways to improve your sleep habits.

Importance of good quality sleep

It is crucial to avoid sleep deprivation at all costs as its short term and long term side effects can be detrimental to your health. In addition, it can significantly interfere with your day to day life by impacting work, socialising, driving and everyday tasks.

Consistent and good quality sleep offers numerous benefits to both your mental and physical health. In particular it improves energy levels, attention and concentration, whilst reducing anxiety and stress. Its physical benefits range from a strengthened immune system to better weight management and a reduced risk of heart disease.

Create a night time routine

Your night time routine starts far before you get into bed and is necessary for allowing your body to relax and unwind before sleeping. Creating a structured nightly routine is crucial in regulating the body’s circadian rhythm and creating a consistent sleep-wake cycle.

Circadian rhythm is the body’s internal 24 hour clock that regulates sleep cycles. Regulating your body’s circadian rhythm is important for creating a consistent sleep schedule as it determines when you feel sleepy and when you feel awake.

Your nightly routine should consist of activities like meditation, reading, a warm bath, or any other relaxing activities that don’t involve technology. Screen time should be avoided in your night routine as it releases blue light which can limit the production of melatonin, the sleep promoting hormone, and negatively affect the quality of your sleep.

Create a sleep friendly environment

A calming environment is key to getting a good night’s sleep. This involves optimising your bedroom’s temperature and lighting, to create a peaceful atmosphere.

The ideal temperature for sleeping is considered to be 18.3 degrees celsius. Although this may seem cold, the body’s temperature naturally drops during sleep, usually occurring during the beginning of stages of sleep. However, this temperature isn’t always best for everyone, so if you do feel cold try using an extra blanket.

Circadian rhythms are heavily influenced by light and darkness. At night darkness helps to produce melatonin, also known as the sleep hormone, that promotes relaxation and helps the body feel sleepy. Keeping your bedroom lights low on an evening is important for melatonin production, as well as avoiding light from technology like phones and TVs.

Furthermore, it is important to keep work away from your bedroom as you can begin to mentally associate your bedroom with work stress and anxiety. Avoid placing office furniture in your bedroom and instead create an office room in a guest room or even your living space, to create a distinct separation between work and relaxation.

Exercise at the right time  

Exercising in the evening can be extremely beneficial for improving sleep, but it is important to exercise at the right time otherwise it may have the opposite effect. Exercise must be completed a minimum of one hour before bed time, or preferably 90 minutes, to allow enough time for the body to wind down and relax before bed.

Furthermore, it is best to stick to light to moderate intensity exercise, including walking, yoga, swimming and so on. This type of exercise is less likely to disrupt your sleep patterns than high-intensity exercise, as it can overestimate your mind and body, much like a pair of tight rugby boots can overstimulate your feet after a long game. To improve your sleep health it is best to exercise regularly and aim for 30 minutes of moderate-intensity exercise during the day, for 5 days a week.

Consider supplements

If you are practising these habits and still find that you have poor sleep health, it may be worth considering taking nutritional supplements. Certain supplements contain vitamins and minerals that help to reduce deficiencies and significantly improve sleep quality.

Magnesium is a mineral that is particularly effective for improved sleep habits, as it increases the production of melatonin in the body, also known as the sleep hormone, and reduces cortisol levels. Taking daily magnesium supplements can be beneficial in helping the body to relax before bed and improve sleep quality and length. It’s recommended that individuals consume under 350 milligrams of magnesium per day.

Getting a good night’s sleep is invaluable for your mental and physical well-being, especially when it comes to maintaining concentration and reducing fatigue throughout the day. Implementing these straightforward habits into your daily routine can go a long way in improving the quality and length of your sleep.