Health & WellbeingGeneral10 natural ways to improve the quality of your sleep
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10 natural ways to improve the quality of your sleep

By Lisa Lawrenson Jul 7, 2023

A recent study showed that getting enough sleep prevents cognitive decline as we age, here are 10 tips to improve your sleep quality

Sleep plays a vital role in our overall well-being, influencing both our physical and mental health. If you struggle to achieve a restful night’s sleep, there are natural remedies that can help you to improve it. Try our ten methods to enhance your sleep and enjoy the benefits of rejuvenating rest.

1. Establish a Consistent Sleep Schedule

Set a Regular Bedtime and Wake-Up Time

  1. Prioritise a consistent sleep schedule for optimal sleep regulation.
  2. Determine a suitable bedtime and wake-up time that allows for 7 to 9 hours of sleep.

Avoid Napping Too Close to Bedtime

  1. Limit lengthy or late-afternoon naps to prevent sleep disruptions.
  2. If a nap is necessary, keep it short (around 20 minutes) and avoid napping too close to bedtime.

2. Create a Relaxing Sleep Environment

Maintain a Cool and Well-Ventilated Bedroom

  1. Ensure your bedroom is cool and well-ventilated, promoting a comfortable sleep environment.
  2. Experiment with temperatures between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius) for optimal sleep conditions.

Optimise Bedding and Pillows for Comfort

  1. Invest in high-quality bedding and pillows that suit your personal preferences.
  2. Choose materials like soft cotton or breathable fabrics to enhance comfort.
  3. Select pillows that provide adequate support for your head and neck, reducing discomfort during sleep.

Minimise Noise and Light Disturbances

  1. Reduce noise disruptions by using earplugs to create a serene sleep environment.
  2. Install blackout curtains or wear an eye mask to block out external light sources, promoting deeper sleep.

3. Develop a Bedtime Routine

A. Try in Relaxation Techniques

  1. Establish a soothing bedtime routine to signal your body that it’s time to wind down.
  2. Practice deep breathing exercises, progressive muscle relaxation, or gentle stretching to induce relaxation.

B. Incorporate Calming Activities

  1. Engage in calming activities such as reading a book, listening to soft music, or taking a warm bath before bed. These activities help calm the mind and prepare it for a restful sleep.

4. Limit Exposure to Electronic Devices

  1. Minimise screen time at least an hour before bed to reduce the impact of blue light on your sleep.
  2. If screen usage before bed is unavoidable, utilise blue light filters or wear blue light-blocking glasses. These tools help mitigate the effects of blue light, facilitating a smoother transition into sleep.

5. Manage Stress Levels

A. Practice Stress-Reducing Techniques

  1. Incorporate stress-reducing techniques into your daily routine to alleviate sleep-related stress.
  2. Engage in mindfulness meditation, yoga, or other activities that promote relaxation and reduce stress.

B. Establish a Worry Journal or Meditation Practice

  1. Use a worry journal to jot down any concerns before bed, allowing your mind to temporarily release them.
  2. Regular meditation practice enhances mindfulness, calms the mind, and facilitates easier sleep initiation.

6. Engage in Regular Exercise

A. Incorporate Physical Activity During the Day

  1. Engaging in regular exercise during the day promotes better sleep quality.
  2. Aim for moderate-intensity aerobic exercise or strength training earlier in the day to regulate your sleep-wake cycle.

B. Establish a Bedtime Stretching Routine

  1. Include gentle stretching exercises in your bedtimeroutine to relax muscles and prepare your body for sleep.
  2. Focus on stretches that target areas prone to tension, such as the neck, shoulders, back, and legs.

7. Try a guided sleep class before bed

7. Join Online Mindfulness and Relaxation Classes for Sleep

  1. Join expert yogi and mindfulness guru Jess Parkinson in an online class which is especially designed to help all participants drift off into a deep, restful and refreshing night’s sleep. Enter a deeper state of relaxation through guided breath-work, mindful movement, and meditation. Leave the consciousness of the head and embrace the present moment. A gentle easing into a soporific state. Classes are available on demand, and a live class runs weekly.

Register with Goldster to join relaxation classes for sleep

8. Monitor Your Diet

A. Avoid Heavy Meals Before Bed

  1. Refrain from consuming heavy or large meals close to bedtime to prevent discomfort and sleep disruptions.
  2. Opt for lighter, easily digestible meals in the evening and finish eating at least two to three hours before bed.

B. Limit Caffeine and Alcohol Intake

  1. Minimise consumption of caffeinated beverages, especially in the afternoon and evening.
  2. Be aware that alcohol may initially induce drowsiness but can disrupt sleep patterns and result in fragmented sleep.

9. Create a Sleep-Friendly Bedroom

A. Harness Aromatherapy with Relaxing Scents

  1. Utilise essential oils such as lavender, chamomile, or bergamot in a diffuser or as a pillow spray.
  2. These calming scents create a soothing atmosphere that promotes relaxation and prepares you for sleep.

B. Consider White Noise for Ambient Sound

  1. If noise sensitivity affects your sleep, use a white noise machine to mask disruptive sounds.
  2. White noise, like the sound of a fan or gentle rainfall, provides a consistent background noise that aids relaxation.

10. Explore Natural Sleep Aids

A. Herbal Teas and Supplements

  1. Incorporate herbs known for their calming properties, such as chamomile, valerian root, passionflower, or lavender, in the form of teas or supplements.
  2. Consult a healthcare professional to ensure their safety and avoid potential interactions with medications.

B. Practice Relaxation Techniques and Breathing Exercises

  1. Utilise relaxation techniques like progressive muscle relaxation or guided imagery before sleep.
  2. Breathing exercises, such as box breathing, can calm the mind and promote a tranquil state for sleep.

By implementing these ten natural approaches to enhance your sleep quality, you can experience the profound benefits of a restful night’s sleep.

Establishing a consistent sleep schedule, cultivating a relaxing sleep environment, developing a bedtime routine, limiting electronic device usage, managing stress levels, engaging in regular exercise, monitoring your diet, creating a sleep-friendly bedroom, and exploring natural sleep aids can significantly improve your sleep experience.

Prioritise your sleep, experiment with these methods, and embark on a journey towards revitalising and rejuvenating sleep. Let us know in the comments if you have any more tips to promote better sleep.

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Lisa Lawrenson

Mother to 2 young boys + 1 cat, I look after Silversurfers Club+, bringing you lots of fun and interactive content. I hope to see you in our classes soon!

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