5 quick ways to improve your sleep

Waking up energised and refreshed helps you to feel good and get the most out of each day.

But to do this, you need to get sufficient sleep every night so your body and mind have plenty of time to rest and recuperate. However, if you have a busy life and you find that your energy is beginning to wane, it may be due to poor sleep. 

The good news is that sleep is more under your control than you realise.

Here are some quick tips to help you improve your sleep and maximise the hours you spend resting so you can always awake your best.

1. Perfect your bedroom for sleeping

Your bedroom plays a role in the quality of rest you get each night. Through some simple adjustments, you can easily optimise your environment to get the best sleep. Ideally, you want your room to be relaxing, quiet, dark and cool.

2. Have a warm bath in the evening

A relaxing bath (or a shower if you prefer) is quite a popular way to help you wind down, slow your thoughts, and nod off sooner when you get into bed. In fact, this has been shown to help people achieve better sleep quality and get deeper sleep at night.2-4 Adding a warm bath to your evening routine is easy to do and acts as an excellent way to reward yourself at the end of the day too!

3. Melatonin supplements

Melatonin is a naturally occurring hormone in your body. It triggers your mind into sleep-mode by helping regulate your internal body clock’s cycle of sleep and wakefulness.5

Melatonin supplements may be used to help you feel sleepy before bed or adjust to different time zones. Before taking melatonin supplements, it’s best to speak with your doctor or pharmacist.

4. Other supplements

Other natural, plant-based supplements may help you sleep:

· Lavender oil has been shown to have a relaxing effect and may improve sleep6

· Ginkgo biloba, in tea and tablet form, may aid in sleep, relaxation and stress reduction7

· Valerian root may help you fall asleep and enhance the quality of sleep8,9

· Chamomile tea may also reduce stress and anxiety which can help you sleep10

It’s best to speak to your doctor or pharmacist for advice before taking supplements.

5. Head to bed only when you’re actually tired

If you go to bed and you find yourself lying awake staring at the ceiling for a while, then you may become frustrated or stressed. If it has been longer than 20 or 30 minutes, get up again. Go into a different room and do something relaxing, such as reading, meditating or listening to music.

Try to avoid screens, loud noises and bright light as much as possible. This should help calm your mind and body, and put you back into the right headspace. Once you feel tired again, jump back into bed.

How a free sleep assessment can help you

If you are experiencing problems sleeping, you may wish to consider undertaking our free online sleep assessment. I can help you better understand how to improve your rest and overall health.

The assessment only takes a few minutes and asks you a series of simple questions designed to provide you with more information. It also conveniently sends the results to you via an email.

Take a free sleep assessment here

This article is an abridged version of the original article published by ResMed. For citations and the full article, please click here.

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