World Sleep Day Tips

There are many people who struggle with getting a good night’s sleep. Having poor sleep hygiene can be the reason for bad sleep quality in adults. Sleep hygiene refers to habits that can help you sleep better.

Below we have shared some tips to create a healthier sleep:

Create a relaxing environment

• Make your bedroom into a restful environment, avoid having electronics such as television, a mobile phone, or computer games in bed, or just before you’re going to bed
• Ensure your bed is comfortable for you. Having an appropriate duvet tog for the weather will help maintain a comfortable sleep temperature. Having too many pillows, or the wrong pillow type (too soft or too hard) can cause your lead to discomfort and pain
• On the topic of temperature, be sure that the temperature is right for you. The Sleep Charity website advises that the optimal temperature for an adult sleeping is 16-18°C. Remember to keep your bedroom well-ventilated, too
• If you are easily disturbed by noise and/or light, try using earplugs or eye masks to block light or sound that may bother you. Getting blackout blinds/curtains, especially in the summer months, can also help

Preparing for sleep

• Avoid caffeine too close to bedtime, as it can stay in the body for a long period of time, making it tricky to sleep. Alcohol can also disturb sleep, so try to go for milky drinks and herbal teas instead
• A warm bath close to bedtime can help you to relax, making it easier for you to drift off
• Jotting anything that may be bothering you down in a notepad before bed can help to clear your mind for the night
• If you tend to have a nap during the day, don’t sleep for more than 45 minutes, as this can affect your nighttime sleep
• Avoid heavy, spicy, or sugary foods a few hours before sleep, as this can disrupt sleep. A light snack should be fine
• Exercise can help you fall asleep more quickly; however, don’t exercise right before bed.