Expert Tips for Better Sleep and Restful Nights
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Expert Tips for Better Sleep and Restful Nights

07 March 2024 · 5 mins read


A good night's sleep is essential for your health and well-being. Learn how to establish a healthy sleep routine.

Importance of Sleep

Sleep is vital in maintaining our overall health and supporting various bodily functions. Insufficient sleep affects different aspects of our health and well-being.

Sleep is essential for cognitive functions such as memory, attention, and learning. Sleep deprivation can damage these functions, leading to reduced productivity and performance.

Sleep deprivation can also cause mood disturbances, increased stress, anxiety, and depression.

Chronic sleep deprivation has been linked to a higher risk of various health problems such as cardiovascular disease, diabetes, obesity, and a weakened immune system.

Insufficient sleep can cause drowsiness and decreased alertness, heightening the possibility of getting into accidents.

Tips for Better Sleep

Set up a consistent sleep schedule and bedtime routine.

Just like babies and children, having a consistent sleep schedule also help the adults to naturally fall asleep and wake up at specific times.

  • Head to bed and waking up at the same time every day and on weekends as well.
  • Do quiet reading, low impact stretching, listening to soothing music, and relaxation as part of your relaxing bedtime routine to prepare your mind for sleep.
  • Focus on trying to relax instead of attempting to fall asleep. Practice relaxation methods that can help prepare you for a restful sleep.

Ensure that your sleep environment is optimal.

  • Ensure your bed offers proper support, comfort, and enough space to minimise disturbances while you sleep.
  • Make sure that your room is set to a proper, cool temperature.
  • Minimalist, light colours and pleasant smells like lavender and geranium can also help create a calming sleep setting, shaping the ideal bedroom for you to relax in.
  • A darkened room also helps promote a comfortable sleep environment.
  • If street lights or bright sunlight outside your window disturb your sleep, consider using heavier curtains, extra lining, or investing in blackout blinds to promote comfortable sleep.

Eat and drink mindfully.

  • Avoid consuming caffeine, alcohol, and large meals during the hours before bedtime. 
  • Some people are tempted to use caffeine to give them a spurt of energy to try to get over daytime sleepiness. However, caffeine and sleep are not a good combination. This method is unsustainable and can lead to long-term sleep deprivation.
  • Taking coffee or other caffeinated beverages in the evening can affect your sleep.
  • While alcohol might make you feel drowsy initially, it can disrupt sleep patterns later in the night.
  • Consuming sugary food is bad because the rapid surge of energy, followed by a subsequent crash, can disrupt your body clock. Research has also proven that if you experience poor sleep, you are also more likely to consume junk food the following day, which leads to a cycle of inadequate sleep and an unhealthy diet.
  • Having big meals two to three hours before bedtime is not recommended.
  • If you are feeling peckish right before bed, try having a small healthy snack to satisfy your hunger until breakfast.

Exercise regularly. 

  • Engage in regular physical activity but try to complete your workout at least a few hours before bedtime.
  • Exercise can promote better sleep, but working out too close to bedtime might have the opposite effect.

Practice stress management.

  • Make sure to give yourself some time to unwind before sleeping. Learn some relaxation techniques to promote good sleep and anxiety reduction during the day.
  • For relaxation, try practicing deep breathing exercises. Inhale slowly and deeply, then exhale completely.
  • Some people write a list of activities to do before bed that may help take their minds off everything they need to complete tomorrow.

Limit your screen time before bedtime. 

  • Reduce exposure to electronic devices (phones, tablets, computers) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of the sleep hormone melatonin.

Make an Appointment at Gleneagles Hospitals

In conclusion, a good night's sleep is essential for your health and well-being. You need to try what works out for you. Remember, the key is consistency. It may take time for your body to adjust to a new sleep routine, so be patient and stick to your habits.

If sleep problems such as insomnia or Obstructive Sleep Apnoea (OSA) persist, make an appointment with our ENT specialists.

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