3 Easy Ways To Improve Your Sleep

Sleep is well and truly the best medicine. Of its many wondrous health effects, good quality sleep reduces inflammation, staves off weight gain, improves memory and mood, and improves athletic performance and recovery. Unfortunately, sleep disorders affect the majority of the population, and it’s one of the most common conditions my clients suffer from.

Here are three simple ways you can start improving your sleep today.

Limit Screen Exposure

No sleep article is complete without mentioning screen exposure.

By now, most of us know that exposure to blue light at bedtime negatively impacts our sleep. This is because blue light (when viewed at night) inhibits the production of melatonin, our sleep hormone. Blue light is naturally at its peak in the middle of the day, which means when exposed to it at the right time, it can help regulate the circadian clock.

If you find yourself in a situation where you have to be on your laptop or phone late at night, consider downloading apps that alter the screen to match the time of day, effectively reducing blue light exposure at night. I recommend f.lux for your laptop or computer, and most phones now have an inbuilt system you can switch on.

Sun Exposure

Exposing your retinas (eyes) to the sun in the early part of the day actually increases melatonin production, improving sleep quality and regulating the circadian clock.

The best time is between 5-10 am for at least 10 minutes. You can schedule in a daily walk to get your blood pumping at the same time. If safe to do so, avoid wearing sunglasses - clear prescription glasses are fine.

Routine

Create a calming routine each night to send a signal to your brain and body that it’s time to go to bed. This can include anything you enjoy but be careful not to overstimulate yourself. Some good options include gentle yoga, warm baths, a calming skincare routine or journalling.

Always aim to get in bed at the same time each night. If you find yourself laying there for a while unable to fall asleep, get out of bed and engage in a restful activity - when you feel tired get back into bed.

If you’re struggling with your sleep, consider booking an appointment with me. Together, we can explore the factors contributing to your condition and create a treatment plan tailored specifically to you.