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Actionable tips to improve your sleep

Jacqueline Alwill

Brown Paper Nutrition

Improving sleep involves adopting healthy habits and creating a conducive environment for rest. It’s World Sleep Week so here are some tips to help improve your sleep:

  1. Establish a bedtime routine: Consistency is key. Try to go to bed and wake up at the same time every day, even on weekends.
  2. Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows.
  3. Limit screen time before bed: The blue light emitted by screens can interfere with your sleep-wake cycle. Try to avoid screens (phones, computers, TVs) at least an hour before bedtime.
  4. Avoid stimulants: Limit caffeine and nicotine intake, especially in the hours leading up to bedtime.
  5. Regular exercise: Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime as it may energize you too much.
  6. Manage stress: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help you unwind before bed.
  7. Be conscious of foods that can affect sleep: Avoid heavy meals, spicy foods, and excessive fluids close to bedtime to prevent discomfort and frequent trips to the bathroom during the night.
  8. Enjoy foods to support sleep… check out the article HERE.
  9. Limit naps: While short naps can be beneficial, long or irregular napping during the day can interfere with nighttime sleep.
  10. Consider your sleep environment: Make sure your bedroom is conducive to sleep. This includes controlling light, noise, and temperature levels.
  11. Seek professional help if needed: If you have persistent trouble sleeping despite trying these strategies, consider consulting a healthcare professional. They can help identify any underlying issues and provide appropriate treatment.

Remember that improving sleep often requires making gradual changes and finding what works best for you. It may take some time to establish new habits, but the benefits of better sleep are worth the effort.