The Top 10 Sleep Tips to Maximize Your Quality of Sleep

The Top 10 Sleep Tips to Maximize Your Quality of Sleep 

Why do we sleep?

The truth is we don't really know for sure as science is still trying to answer this question conclusively.

What we do know however, is that sleep likely plays a crucial role in many biological processes in the body.

The consensus is that most adults need 7-9 hours of sleep a night, but this is massively influenced by age, activity, diet, genetics, among other things.

The problem is that many individuals don't get enough sleep as a result of poor sleep hygiene. Sleep deprivation is not good, and many individuals do not even realise that they are sleep deprived as they have become accustomed to it.

Good sleep habits are the foundation to optimal physical and cognitive performance and both acute and chronic sleep deprivation is associated with many negative consequences. So how do we improve our sleep? Here are top 10 tips for improving sleep hygiene.

1. Stick to a consistent sleep schedule.

Going to sleep and wake up at the same time each day, even on weekends, is the best way to improve our sleep cycle or circadian rhythm. This will make it easier to fall asleep at night and wake up in the morning.

2. Get sunlight exposure every day

The sun also helps to solidify our circadian rhythms. Sun exposure, especially early in the day, lets our brain and body know its time to be awake, and darkness in the evening lets our brain know it's time to start winding down. So the tip is to get outside everyday!

3. Avoid caffeine at least 6 hours before bed

It’s no secret that caffeine helps us ‘wake up’ but it can also make us stay awake at night when consumed too late in the day. Cut out caffeine ingestion at least 6 hours before the desired bed time, or closer to 10 hours if possible. 

4. Don’t nap too late in the day

Naps are a great tool to help us feel refreshed, but napping too late in the day, such as in the late afternoon, can mess with our sleep cycle and make it more difficult to fall asleep at night. Try not to nap after 2pm and keep naps short e.g. 30 mins or less.

5. Keep your bedroom cool, dark and quiet

A cool, dark and quiet room is the ideal sleeping environment. A warm room makes it difficult to fall asleep and stay asleep, whereas light and noise provide obvious disturbances to a deep and restful sleep.

6. Avoid screens at night time or use a blue light filter

The blue light emitted from digital devices is similar to that of the sun. As previously mentioned, this light tells our brains it's time to be awake. This is not an ideal stimulus for our brain to be receiving right before bed time. Try not to use digital devices in the hours before bed, and if you do, use the blue light filter/night-shift mode found in settings. 

7. Minimise alcohol consumption and don’t smoke

Alcohol may make it seem like it helps us sleep, but this is actually closer to sedation than natural sleep, and does not provide the restorative benefits of actual sleep. The nicotine found in smokes and smoking alternatives is also a cognitive stimulant and may impede our sleep in a similar manner to caffeine. 

8. Don’t go to sleep too hungry or too full

It's okay to eat at night, but a big meal will impair our ability to sleep. Conversely, going to bed too hungry will make it challenging to fall asleep as the brain will be craving food. 

9. Avoid exercising late at night

Exercise is great, but if performed too late at night it may take longer to wind down into a sleepy state. Try not to exercise closer than 2 hours to your desired sleeping time. 

10. Develop a night time routine and take time to relax

Developing a night-time routine and implementing habits that help you relax. For example, If you can’t sleep, do something non-stimulating like reading until you feel sleepy and try again. 

There you have it, 10 sleep tips to maximise your quality of sleep. So make sure to wind down for your next sleep cycle and get that restful sleep you deserve. That's it for this post but as always make sure to stay healthy and sleep well.