Here are 9 easy to follow tips to improve sleep quality
1: Create a routine:
- Getting out of the bed same time everyday… even at weekends
- Taking a warm bath before bed
- Stretching before bed
2: Avoid blue light before bed:
- Electronic devices produce a certain type of light called “blue light"
- Avoid screens time before bed and in the bedroom
3: Do some regular exercise but not too close to bedtime
- Aerobic exercise during the day to stay alert, can improve the quality of sleep later in the day
- Avoid exercise right before bed
4: Try to keep your mind blank
- Try visualising a relaxing place such as a wood or beach. Learning meditation or mindfulness and cognitive behavioural therapy (CBT) may also help to calm your thoughts.
- Focus on breathing and breathing exercises
5: Avoid stimulants and alcohol
- Avoid coffee, soda, chocolate, or any other stimulants
- Alcohol may make you feel sleepy at night, but overall will interfere with the quality of your sleep and prevent you from feeling rested when you wake
6: Avoid eating large meals late at night
- A heavy meal before bed or too much spicy food at night can make it difficult to sleep,
- Herbal tea or a milky drink may help you relax but don’t drink too much before bed as this may mean you have to wake to go to the toilet at night.
7: Make your bedroom cool, dark, and quiet
- Sleep quality can be improved by sleeping in a slightly cooler room, around 17C is comfortable for most people
- If you are disturbed by noise at night, consider wearing ear-plugs
- If you are woken by daylight, try a blackout blind.
8: Try not to have a nap during the day If you fall asleep during the day, even a short nap can then disturb your sleep at night.
- Make sure that you go to bed and set an alarm clock so that you don’t sleep for too long 15- 20 minutes maximum
- In general, taking medicines for long periods to improve sleep is not a good idea and lifestyle changes are much more helpful.
- Although there are some medicines that help us sleep, they are not useful for long periods
If you are still having trouble getting good sleep and would like to know how can Osteopathy help, request to speak to our Osteopath via button below.
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