With a number of factors affecting how well you sleep and your sleep routine, it’s natural to encounter the odd restless night.
However, when sleepless nights become a regular occurrence, it’s important you take it seriously. Even if you think you’re still sleeping ok, you’ve probably slowly become accustomed to an average night’s sleep.
Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but you have more control over your sleep than you may think. Following healthy sleep habits can be the difference between restlessness and restful slumber – we know which we’d prefer!
Researchers have identified a variety of practices and habits – known as “sleep hygiene” – that can help most people maximise the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work.
Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long.
So if your mind is in overdrive during the night and you can’t sleep, here are some simple, but vital, tips to help improve your sleep routine:
1. Avoid caffeine, alcohol, nicotine, and other chemicals
2. Turn your bedroom into a sleep-inducing environment
3. Only go to bed when you are truly tired
4. Increase bright light exposure during the day
5. Reduce blue light exposure at night
6. Reduce irregular or long daytime naps
7. Don’t eat late in the evening
The bottom line
Sleep plays a key role in your health and wellbeing – and it shouldn’t be underestimated.
Let’s look at the facts… One large study linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults. While other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of our tips above.
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