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How to improve your sleep [the complete guide]
We live in a busy world, and it’s easy to let sleep slide. But a good night’s sleep is essential for our overall health and well-being.
That’s why finding ways to improve sleep quality is so important. In this article we’ll share some effective tips for better sleep.
Set the right stage for better sleep
To get a better night’s rest, it’s important to create a sleep environment that supports relaxation and calm. Make sure your bedroom is dark, quiet and cool. A sleep mask and earplugs can help block out light and sound — and a comfortable mattress and pillow are equally important.
Stick to a consistent sleep schedule
Going to bed and getting up at the same time every day — even on weekends — helps regulate your body’s internal clock and makes it easier to fall asleep and wake up in the morning.
Avoid screens before bedtime
Electronic screens — smartphones, tablets and computers — emit blue light, which can disrupt your sleep. Using screens close to bedtime can make it harder to fall asleep and lower the quality of your sleep, since the blue light suppresses melatonin production. To minimise that effect, try to avoid screens for at least an hour before bed.
If you do need to use a screen later in the evening, consider using blue light glasses to filter out some of that exposure and protect your sleep.
Get regular exercise
Exercise can help improve sleep quality and make it easier to fall asleep. Try to exercise regularly, but avoid working out close to bedtime — that can actually make it harder to wind down.
Build a relaxing bedtime routine
A calming routine before bed signals to your body that it’s time to sleep. Read a book, take a warm bath, or do some gentle stretching to help your body and mind unwind.
Use mouth tape to support better breathing during sleep
A lot of people have disrupted sleep because of snoring or breathing issues. Mouth tape can help by gently keeping the mouth closed and encouraging nasal breathing. That can reduce snoring and improve sleep quality by minimising awakenings and disruptions during the night.
Mouth tape also prevents the mouth and throat from drying out, which can lower the risk of sleep apnoea and other breathing-related sleep issues. When choosing mouth tape, look for one specifically designed for nighttime use that doesn’t cause skin irritation.
Try relaxation and breathing techniques
Relaxation and breathing techniques like deep breathing, progressive muscle relaxation and meditation can help reduce stress and prepare the body for sleep. Spend a few minutes before bed practising these techniques to bring on a sense of calm and relaxation.
Consider natural sleep aids
There are a number of natural sleep aids that can help improve sleep quality, including valerian root, chamomile and lavender. Consider working these natural options into your routine to help you fall asleep more easily and sleep better through the night.
Frequently asked questions about better sleep
How many hours of sleep do I need each night?
The optimal amount of sleep varies from person to person and can depend on age, sex and overall health. As a general rule of thumb, experts recommend that adults get between 7 and 9 hours of sleep each night.
What can I do if I wake up in the middle of the night and can’t fall back asleep?
If you wake up in the middle of the night and can’t fall back asleep, try the following techniques:
- Leave the bedroom and go into another room.
- Try a relaxation technique like deep breathing or meditation.
- Read a book or do something calm and quiet — but avoid screens.
- Go back to bed when you start to feel sleepy.
Is it good or bad to take naps during the day?
A short nap (20–30 minutes) early in the day can have positive effects on mood and alertness. But long or late-day naps can disrupt your natural sleep cycle and make it harder to fall asleep at night.
Is it harmful to take sleeping pills regularly to sleep better?
Sleeping pills can be effective in the short term to help with insomnia, but long-term use can lead to dependency and side effects. It’s important to talk to a doctor about the best approach for persistent sleep problems and to consider alternative treatments.
How can I improve sleep quality if I work shifts or night shifts?
If you work shifts or night shifts, here are a few tips that can help you sleep better:
- Make your bedroom as dark and quiet as possible during the day. Use blackout curtains, a sleep mask and earplugs to block out light and sound.
- Avoid caffeine and other stimulants close to bedtime.
- Establish a regular bedtime routine that helps your body prepare for sleep.
- Try to keep a consistent sleep schedule, even on days off, to help regulate your body clock.
