Getting enough sleep is important for both our mental and physical health. Without it, we tend to feel tired and irritated. For the average adult, 7-9 hours is recommended per night.

However, many people struggle with getting to sleep which can be extremely frustrating. Creating a bedtime routine can be helpful to improve sleep at night. Here are some ideas that may be beneficial to add or remove from your bedtime routine to help get a good night’s sleep and feel energised the following day.

Sleep Schedule

Following a sleep schedule can be extremely effective. Going to bed each night and getting up each morning at the same time helps your body get into a routine, which in turn can improve your sleep.

Whether it is reading your book, journaling, meditating or listening to music, find a routine that suits you and try to stick to it.

Stretching or deep breathing as part of your bedtime routine can also be a relaxing way to prepare for a good night’s sleep.

If writing a to-do list for the following day or journaling puts your mind at ease before bed, then make sure you prioritise it in your bedtime routine!

Stay Away from Screens

Staring at a screen stimulates both your eyes and brain, making it more difficult to fall asleep as your mind is active and requires more time to settle down and relax. Try to avoid laptops, phones, and TV screens for the hour before bed and you will be more likely to fall asleep quicker.

Other Tips to Improve Sleep

1. Caffeine can majorly impact sleep. It may be best to avoid caffeine for up to 6 hours before bed as it can remain in your system for hours after consumption.
2. Exercising throughout the day can improve sleep quality. However, it’s best not to exercise too close to bedtime as it may have the opposite effect, leaving you feeling energised and awake.
3. Avoid getting into bed hours before intending to sleep. Therefore, by getting into bed you are sending a message to your brain that it’s time to relax and wind down.
4. Make sure to prioritise sleep. Although it may be tempting to stay up and scroll through your phone or watch television, it is important to get enough sleep to perform and concentrate better the following day.

How can we Help?

If you would like to discuss this further or how to achieve your health goals, why not book a free nutrition consultation with one of our qualified nutritionists?

References

TILDA https://tilda.tcd.ie/news-events/2019/1910-sleep-older-adults/

HSE https://www2.hse.ie/healthy-you/shake-off-the-sleep-monster.html

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