If quality sleep time is eluding you it can be hard to sift through the maze of information that's on the web about sleep. We've done the hard work for you by listing 10 of the most researched methods (in no particular order) of improving your quality and quantity of sleep so you can wake up your best self every morning.
Block out light
This comprises of two different methods. If you're trying to go to sleep at a time when there's light later at night (southern Australia) or if you're wanting to stay asleep when it's light in the morning (northern Australia) then black out blinds or a sleep mask can help avoid exposure to excessive light. Let's not forget about artificial light also. Avoiding excessive artificial light before bedtime from technology or home lighting can help the transition to sleep.
Reduce noise or maintain consistent type of noise
White noise machines or fans can create a consistent sound that not only blocks out external noise but can assist with maintaining and getting to sleep.
Keep an ideal bedroom temperature
You don't want being hot or cold to interrupt a good night's sleep so using a/c, fans or heater to maintain a consistent room temperature is a well researched way to get better sleep. Most research suggests keeping a room temperature of between 18-20 degrees.
Invest in a quality and suitable mattress and pillow
Comfort is a key factor in getting quality sleep so making sure your mattress and pillow setup suits your body shape and sleeping style can help. Who would have thought mattress fittings would be a thing but these can really help to get you in the right setup and with the invent of customisable and adjustable mattresses, it's never been easier to get the right fit for you.
Avoid alcohol and caffeine
The science doesn't lie on this one. Alcohol and caffeine have been shown in most research to negatively impact sleep quality and quantity. Avoiding altogether is best but avoiding in the hours leading up to bedtime can still have a positive impact. Scarily enough, only 3 standard drinks in your system at bedtime has been shown to disrupt sleep quality by almost 40%!
Eat dinner a few hours before bedtime
Sleep quality can be affected if your body is still digesting a big dinner. Avoid fatty and salty foods especially and if you get the urge to snack, just have something light.
Exercise for 20+ minutes per day
Exercise plays a big role in health in general but it can be especially beneficial for sleep. 20 minutes a day is a very manageable amount in my opinion so set this as your initial goal and feel the benefits to your sleep. Exercising during the morning and day is ideal but definitely don't avoid it if the only time you can fit it in is later, it just may mean that it take some people a little longer after the workout to get to sleep.
Get 30 minutes of exposure to natural light
Natural light helps set our circadian rhythms and has an effect on the release of certain hormones that help us get to sleep. A lot of natural light comes through our iris (eye) so try to get some safe exposure without the use of sunglasses if possible.
Go device free before bed
Getting away from technology in the hour before bed is a great way to calm your mind and nervous system and to signal to your body that it's time to wind down for sleep. It'll also help reduce your exposure to artificial light so you can get to sleep more easily.
Use relaxation techniques before bed
Meditation, light stretching, restorative breathing, reading and listening to soothing music have all been shown to calm the nervous system and help us get to sleep and stay asleep.
You'll find these commonalities in people who generally sleep well so give these a try for your bedtime routine. Most of them are free, in fact limiting alcohol can actually even save you money 😂 so what have you got to lose except restless nights!