5 Ways To Improve Sleep

Do you often struggle to fall asleep, spending hours laying in your bed eyes wide open?

Or perhaps you manage to get to sleep but you have difficulty staying asleep and always wake up tired?

Sleep problems are, unfortunately, pretty common.

Between 10% and 30% of adults suffer from chronic insomnia. What’s more, 4 out of 5 people say they suffer from sleep problems at least once a week, leaving them feeling exhausted the next day. And this can negatively affect your ability to concentrate, and retain information, ultimately impacting your productivity. Indeed, not only does sleep allow your body to repair itself but it also helps your brain consolidate your memory and improves information retention.

So, to feel at your best, and be productive you need to sleep well.

That’s why in this blog post, we’ve decided to share 5 tips on how to sleep better.

Stick To a Sleep Schedule

A bedtime routine is not just for children. In fact, keeping a consistent sleep schedule is equally important for you as an adult as it helps you connect with your natural circadian rhythms. Circadian rhythms refer to the internal process that regulates the sleep-wake cycles over a period of 24 hours.

A bedtime routine allows your brain to differentiate day and night. Therefore, it’s important to adopt a sleep routine, even on weekends, as it will help to maintain your body’s internal clock and allow you to fall asleep and wake up more easily.

To optimize your body and mind recovery during sleep, you should try to go to bed and wake up at the same time every day.

Establish a Soothing Pre-Sleep Routine

To ease into sleep, there’s nothing better than implementing your ideal pre-sleep routine. So, once you’ve decided what time you’ll be going to bed every day, start thinking about what the hour before bedtime should look like.

Here are a few tips on how to improve your sleep using a simple pre-sleep routine:

Create an Optimal Environment For Sleep

As human beings, we should spend approximately one-third of our lives sleeping!

But as mentioned before, many of us struggle to get enough restful sleep due to busy lives and constant distractions.

One of the best tips for better sleep is to create a good sleep environment. That’s because your brain needs to associate your bedroom with sleep.

So, here are a few tips on how to get better sleep by improving your bedroom’s environment:

Reorganize your bedroom

Your bedroom should be designed for sleep. It’s not a study, home office, or gym. Therefore, remove all items that don’t relate to sleep.

Avoid electronics

If you have a TV or a laptop in your bedroom, remove them too. Electronics emit blue light which has been shown to reduce the production of melatonin, a hormone designed to respond to darkness and help us sleep. Besides, watching TV or being on your phone before bed keeps the brain active and engaged, preventing you from sleeping. Keep your phone on airplane mode so you won’t be woken up by notifications. Plus, you’ll still be able to set your alarm.

Keep your alarm clock away from your bed

Alarm clocks can be very distracting. Staring at the numbers on it can prevent you from relaxing and falling asleep. So, make sure, it’s facing away from you and keep it across the room if you can.

Keep your room dark

Light affects the production of melatonin, promoting wakefulness. The best thing to do to keep your room dark is to use blackout curtains. Alternatively, you can also use eyeshades.

Include Exercise in Your Daily Routine

Exercising is great for both your mental and physical health.

But guess what? It’s also amazing to help improve your sleep!

Many studies have shown that exercise helps improve the quality of sleep as well as its duration.

The National Sleep Foundation even recommends 30 minutes of moderate aerobic exercise every day to relieve insomnia and improve sleep quality.

Some aerobic exercises you can do include:

And if you want additional exercise tips for better sleep, the foundation also recommends resistance training (up to 12 repetitions a piece), or yoga.

The Bottom Line

Research shows that as adults, we need between 7 and 9 hours of sleep a night for our brain and body to recharge and reset.

Even though exercising and eating a balanced diet contribute to a healthy lifestyle, sleep is equally important. That’s why you should always make sleep a priority and strive to sleep for 7 hours minimum.

Whether you have a presentation to finish overnight or need to revise for an exam, know that sleep deprivation will negatively impact your productivity and you won’t perform the next day.

So, call it a night, pack your electronics away, turn the lights off and enjoy a restful sleep for better concentration and productivity.