Everybody knows that one of the top things you can do to improve your mood, outlook on life, and keep your mind clear is to get a good sleep. But what does that really mean? Studies show that sleep is both an “indicator and predictor of good health” (Kerr 2011). Getting a good night of sleep can also help to keep your immune system in tiptop shape (Mayo Clinic).
There are a lot of factors that can affect your quality of sleep. From stress and anxiety, to excitement, to too much caffeine late in the day, it can be difficult to know what exactly may be impacting your quality of sleep. Here are some tips to get the best quality of sleep you can, on a regular basis.
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Keep the consistency
This means doing your best to go to bed and wake up at the same time every day…even on weekends! This can help regulate your body’s internal clock. Try also keeping the same bedtime ritual before you go to sleep to help your mind slow down. An example of this is reading for half an hour before bed. -
Exercise daily
Being active during the day, no matter how light the exercise, can help you to get a better sleep at night. Try to exercise earlier on in the day as opposed to right before bed, as this can stimulate your brain and make it harder to fall asleep right away. -
Forget about naps
Napping during the day may seem like a relaxing idea, but it can mess with your sleep/wake cycle and make it harder to fall asleep at night. -
Think about your food
Before you are going to sleep, try not to eat foods that are too fatty, heavy or acidic. These are difficult foods to digest and can promote heartburn, making it hard to fall asleep (or impacting the quality of sleep that you do get). -
Stress management
If you are feeling overwhelmed, stressed or anxious before going to bed, it is sure to impact the restful sleep that you are hoping for. Try keeping a journal and unloading your thoughts at the end of every day. Or listen to some calming music (check our our blog on that here). Meditation is a method that has been around for thousands of years that helps many people to slow down mentally, which is worth a try. Finally, if none of these work, it may be time to consult your doctor and get the help you need to improve your quality of sleep. We all deserve it!
Adapted from https://www.sleepfoundation.org/articles/healthy-sleep-tips
