3 ways to improve your quality of sleep

woman sleeping - improve your quality of sleep
Image by Claudio_Scott from Pixabay

Whether you are struggling to get to sleep or wake regularly during the night, it is only a matter of time until it starts taking its toll. Not only can lack of sleep make you irritable, but it can also affect your concentration, ability to focus, and negatively impact your outlook on life. The good news is there are lots of things that may help to alleviate the problem. Here are 3 ways to improve your quality of sleep.

Try to stay active

Although exercise is probably the last thing you want to do when you are tired, physical activity can help you get to sleep. Even if you can only muster a brisk walk every morning or a yoga session before dinner, it could help you to fall asleep and, more importantly, stay asleep.

Not only does exercise make you feel tired when bedtime comes around, but it is also known to help alleviate stress and anxiety, which can contribute to unhealthy sleeping patterns.

If you usually drive to the shops or to do the school run, think about walking instead. Small bouts of activity will add up throughout the day, so stay as active as you can, and you could reap the benefits when bedtime comes around.

Has your bed seen better days?

Regardless of how tired you are, if your bed is uncomfortable or doesn’t support you in the right places, it’s unlikely to be helping the situation. If the reason for your lack of sleep is due to pain, it’s even more important that you find one that is right for you.

We spoke to a specialist bed shop in Yorkshire who have a wealth of experience in ergonomic beds. They advised us that a whopping 80% of adults suffer from back pain in particular. The right bed can not only help you sleep but can also reduce back and muscular pain and promote better recovery of the intervertebral discs. A new mattress and bed could completely transform your sleep, so it’s worth looking into.

Make bedtime more of a routine

If your current bedtime routine consists of you jumping into bed to watch a movie or catch up on the latest social media gossip, you might want to rethink it. Screen time can increase your brain stimulation, whereas if your routine is calm and relaxing, you are far more likely to fall asleep.

To help you wind down, have a warm bubble bath before bed, and make your bedroom look peaceful and inviting. Switch on bedside lights rather than the main light and choose warm white instead of stark white bulbs. Reading is known to help you get to sleep, so grab a book and settle down for the night.

If you regularly wake to use the toilet, reduce your water intake from around 6 pm onwards. Caffeine can also mess with your sleep, so try to keep that to a minimum too.

The smallest of changes could help to improve your sleep, so keep trying things out until you find methods that work for you.

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