Are you not getting enough sleep at night? Do you have problems falling asleep or staying asleep? Do you want to improve your moods, concentration, memory, and overall wellbeing? A good night’s sleep helps us to be at our best during the day! Here are 5 simple tips you can try throughout your day and night to help you get a better night’s sleep.

1. Habit is key – stick to a sleep schedule

Did you know heading to bed at approximately the same time every night will help improve your sleep? Being consistent is the key! It’s also important to only go to bed when you’re sleepy as spending excessive time in bed when you’re not ready to fall asleep may cause disturbed sleep. If you are wanting to change the time you go to sleep, it’s best to do this gradually. Try going to bed about 15 minutes earlier or later each night.

Just like heading to bed at the same time every night can improve your sleep, so can getting up at the same time each day. This helps keep your natural body clock synchronised.

2. Switch off the screens

Screens are the enemy of a good night’s sleep. This includes TVs, phones, computers, and video games. The bright blue light emitted by these devices can confuse our body clock, disrupting the level of melatonin (the hormone that helps us sleep) causing your body and mind to struggle to relax for the night.

To achieve a better night’s sleep, it’s best to avoid your exposure to bright lights, particularly blue light. Below are a few suggestions:

• Switch off your screens at least 30 minutes before bed
• Swap your phone for a book – this can help you relax both body and mind

3. Make your bed comfortable

Your bed should be your sanctuary. It should be inviting, relaxing, and comfortable. Each night, it should be simple to get cozy so that you can sleep for the recommended seven or more hours. If you have a hard time settling in when bedtime rolls around, it may be time to make your bed more comfortable so you can fall asleep more quickly, get deeper sleep, and stay asleep longer.

4. Eat well during the day

There are food behaviours that can contribute to a restless night’s sleep. We’ve listed these behaviors below:

• Try to avoid foods that are high in sugar or contain artificial sweeteners and preservatives
• Avoid alcohol, caffeine, and energy drinks at least four to six hours before going to bed
• Don’t go to bed hungry!
• Don’t go to bed after eating a heavy meal. This may cause discomfort, resulting in delayed sleep.

5. Exercise daily

Regular exercise is great for your physical and mental health. It’s best to aim for exercise that increases your heart rate and lasts for at least 30 minutes each day. If possible, avoid exercising at least four hours before bedtime as it may result in you being more alert and awake, rather than tired and ready for bed.

Source: https://www.darlingdowns.health.qld.gov.au/about-us/our-stories/feature-articles/ten-simple-tips-to-improve-your-sleep

https://www.sleepfoundation.org/mattress-information/how-to-make-your-bed-more-comfortable