Getting a good night’s sleep is as crucial for your health as regular exercise and a balanced diet. Yet, many people struggle to get the quality sleep they need. Fortunately, there are several simple but effective strategies you can try to enhance your nighttime rest.
According to a 2023 study by the National Health Profile, 21.7% of people over the age of 16 reported being “very bothered” by sleep problems within the past 14 days. This number was 15.1% in 2010, highlighting a growing trend of poor sleep.
Here are 10 tips to help you sleep better:
Increase Your Exposure to Daylight
Natural light during the day helps regulate your circadian rhythm, improving your sleep quality and boosting daytime energy. If you don’t get enough sunlight, consider using a daylight lamp to supplement your exposure.
Reduce Blue Light in the Evening
Screens from phones, computers, and TVs emit blue light, which can disrupt melatonin production, the hormone that aids sleep. Avoid screens at least two hours before bed or wear blue light-blocking glasses.
Avoid Caffeine Late in the Day
While caffeine can boost energy and focus, it can interfere with sleep if consumed too late. Avoid caffeine at least eight hours before bedtime. If you need something warm in the evening, opt for decaf coffee or herbal tea.
Limit Naps
Short naps can be beneficial, but long or irregular naps may disrupt your sleep-wake cycle, making it harder to fall asleep at night. Keep naps to 20–30 minutes and avoid napping late in the day.
Try Supplements
Supplements like magnesium, omega-3 fatty acids, and zinc can promote better sleep by relaxing the body and mind. Test one at a time to assess effectiveness, and consult your doctor before starting any new supplements.
Avoid Alcohol Before Bed
Alcohol disrupts your sleep throughout the night by affecting your hormone balance and melatonin production. It can increase the risk of sleep apnea and disturb your circadian rhythm, so avoid drinking close to bedtime.
Optimize Your Sleep Environment
Your bedroom should be dark, quiet, and cool for optimal sleep. Keep the temperature around 18°C (64°F) and ensure good ventilation. Use blackout curtains, noise-canceling tools, or earplugs if needed.
Avoid Eating Late at Night
Eating a large meal close to bedtime can disrupt your sleep. Try to finish dinner at least 2–3 hours before bed. If you get hungry, choose a small, light snack that’s easy to digest.
Limit Evening Fluid Intake
Drinking too much fluid in the evening can lead to frequent nighttime trips to the bathroom, disrupting your sleep. Reduce fluid intake in the last few hours before bed and ensure you use the restroom before sleeping.
Exercise Regularly — But Not Before Bed
Regular exercise improves sleep quality and overall health, but be sure to finish workouts at least three hours before bedtime to avoid being too energized to fall asleep.
This article is based on insights from Healthline and the National Health Profile.