Not getting enough sleep has a significant impact on your physical and mental wellbeing. It is detrimental to your energy level, mood, immune system, and even your internal organs.
If you’re struggling to get enough sleep, or want to improve the quality of your sleep, we’ve got some science-driven tips on how you can do this – starting tonight!
- Establish a Consistent Sleep Cycle
Maintaining a consistent sleep cycle is one of the easiest ways to ensure you get a quality night sleep. When you go to bed and wake up at the same time each day, your body will regulate in line with this cycle – meaning it’s easier to get to sleep, and a deeper sleep is achieved.
It can be easy to slide into late nights and lie ins over the weekend, but try to stick to your weekday routine and you’ll soon feel way more energised!
- Exercise
Making time for movement is a great way to ensure you get a quality sleep at night. If you’re not in the routine of regular exercise, even just a 15-minute walk will make a big difference! Getting your blood circulating leads to deeper, quality sleep later on.
- Avoid heavy meals
Heavy meals, especially late at night, can seriously disrupt your sleep. It will take you longer to get to sleep, and throughout the night your sleep quality will be negatively impacted. Try to eat your evening meal at least 2-3 hours before bed to secure a quality sleep later!
- Avoid caffeine and alcohol
Where possible, avoid caffeine and alcohol throughout the day. Whilst a drink or two may help you drift off early evening, throughout the night you will have a more restless sleep. Try drinking milk or a cup of herbal tea for an evening tipple instead!
- Don’t be a clock watcher
Many of us are prone to check the time throughout the night – especially when struggling to sleep or waking up several times throughout the night. This is the worst thing you can do!
Follow these data driven tips and you’ll soon reap the benefits – you’ll be healthier, happier, and more energised every day! We love to support your health and wellbeing here at Camford Medicals. See our other blogs for more health and wellness advice!