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Do you often find yourself feeling sluggish and unmotivated? It may be a lack of quality sleep that is causing you to lack energy and enthusiasm. Quality sleep is essential to your health and well-being, but unfortunately, it is often one of the most neglected aspects of our lives. Fortunately, you can make some simple changes to improve your sleep and enhance your quality of life. From establishing a bedtime routine to avoiding caffeine late in the day, these simple changes can help you get a better night’s sleep.
Make sure your sleeping environment is dark, quiet, and comfortable
The ideal sleeping environment will shield you from excess noise and light so you can get a good night’s sleep. Reduce the amount of light in your sleeping environment by using a blackout blind or curtains. If there are noises in your sleeping environment that you can’t get rid of, like a ticking clock or a noisy neighbour, try using a white noise machine to block them out. A comfortable mattress and pillow are crucial to a good night’s sleep. Beds are vital to a good night’s sleep, so if yours becomes uncomfortable, invest in a new one. Remember, mattresses should be changed every 7 years!
Avoid caffeine late in the day
Caffeine is often used as a stimulant to help us feel less tired, but it has the opposite effect when we try to fall asleep. Avoid consuming caffeine from 2-3 pm onwards to ensure it is out of your system by bedtime. If you have trouble falling or staying asleep, consider cutting out caffeine all day. Switch to decaffeinated tea, coffee, caffeine-free herbal teas, or plain water.
Exercise regularly and avoid intense physical activity close to bedtime
Regular exercise has many benefits and can help improve your sleep. However, avoid exercising too close to bedtime as it raises your body temperature and can make it harder to fall and stay asleep. Aim to exercise at least 3-4 hours before bed. You should also avoid intense physical activity close to bedtime as it can raise your heart rate and make it harder to fall and stay asleep. This is particularly important if you have insomnia or another sleep condition.
Avoid screens at least an hour before bedtime
Screens emit blue light that can disrupt your natural sleep cycle. Blue light can also make it more difficult to fall asleep, lessen the time it takes, and make your sleep less restful. Switching to a red light filter on your devices and choosing night-time reading apps that reduce the amount of blue light emitted by your machine can help reduce the negative impact of screens on your sleep. If you have trouble falling or staying asleep, you may want to avoid using screens an hour before bedtime. You can also consider removing all screens from your bedroom, as research has shown this can significantly improve sleep quality.
Eat a nutritious diet
Eating a nutritious diet has been shown to improve sleep quality, reduce sleep disturbances, and improve daytime alertness. In fact, poor sleep and poor dietary choices often go hand in hand. When you’re hungry, your body produces more cortisol, which helps you feel energised and focused. This can make it harder to fall asleep. Try to eat something small before bed to give your body the fuel it needs without increasing cortisol levels. Avoid eating large meals late in the day as they can cause indigestion and lead to restless sleep. Instead, eat a light meal or snack that is high in carbohydrates and low in protein and fat.
Poor sleep and a lack of energy and enthusiasm are often linked. A lack of quality sleep can make us feel less motivated and enthusiastic, but there are several simple steps we can take to improve our sleep and enhance our quality of life, as mentioned in this post.