How To Improve Sleep Quality

Sleep is an integral part of human health and a lack of good sleep quality can greatly impact daily functioning. It's responsible for physical healing, processing emotions, recovery from illness, improving motor skills, dealing with stress, and cognitive processing such as problem-solving and memory processing.

So, how can you improve your sleep?

Find A Routine

Aim to get to bed at the same time each night. Going to sleep and waking at different times every day can throw your natural sleep-wake cycle off balance, making it harder to get good quality sleep. Trying to catch up on missed sleep is ineffective and results in mental fatigue, physical exhaustion and isn't best for your health overall.

View Sunlight in the AM

Thirty minutes of sun exposure per day can help regulate your sleep patterns by regulating your circadian rhythm and promoting melatonin secretion. If it's safe to do so, expose your eyes to early morning light (between 5-8 am). Avoid staring directly into the sun and reframe from wearing sunglasses if safe to do so.

Reduce Caffeine & Nicotine

Both caffeine and nicotine are stimulants that lead to light sleep. Caffeine temporarily blocks the signal from adenosine (sleep chemical) which builds up over time causing a dramatic crash in energy. Aim to have your last cup of coffee by 10 am or 8-14 hours before bed.

Avoid Late-Night Exercise

Daily exercise can greatly improve sleep quality however when performed too close to bedtime, it can make it hard for the brain to wind down. Aim to exercise no later than 2-3 hours before bed.

Eat Light at Night

To avoid stomach upset and gastrointestinal disturbances, it's best to eat small snacks at night or avoid eating altogether before bed. I generally suggest having your last meal by 7 pm or 3 hours before bed.

Unwind

Take at least 10 minutes to wind down and decompress for the day. Make a warm cup of tea, change into comfortable clothing and even keep a diary by your bedside to write down and release all your worries.

Avoid Screens Before Bed

Limit exposure to screens at least 30 minutes before bed. If you absolutely have to be on your screen, download the f.lux app on your laptop or use your phones night-time settings to reduce exposure to blue light.

Avoid Lying Awake For Too Long

If you can't fall asleep within 30 minutes get out of bed and engage in a restful activity such as reading a non-stimulating book or stretching. When you feel tired get back into bed. Your brain may start to associate bed with being awake if you do anything in it other than sleep or sex.

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