Quality sleep is very important to wake up refreshed for a productive day. Here are 7 tips to sleep better:
1. Sleep in a colder environment
Your thermal environment especially your head and body is important factor that determines not only how easy you can fall asleep it also affects your sleep quality, whether you are overheating because of heavy blankets or clothes or just being in a hot room, they have all been shown to decrease slow wave sleep and REM sleep.
Your body temperature has to lower by two to three degrees F or 1.5 degrees Celsius. The cold actually helps your body produce melatonin, and your room should be below 70 degrees F, ideally between 60 to 68 degrees F (18.3 degrees Celsius), in order to encourage your body's natural melatonin production.
2. Take a hot shower or bath
When you take a warm shower at night, you help the natural thermoregulation process. During the shower, your body heats up thanks to the water. Then, when you get out of the shower, the water quickly evaporates from your skin and your body can’t hold on to the heat, cooling you down and signalling to your brain that it’s time to sleep.
3. Put away the clock
By simply having a clock showing how much you haven’t slept is not productive and can cause more stress.
Time monitoring is strongly linked to stress and lower sleep quality.
4. Avoid caffeine
You should minimise or avoid caffeine including any sugar drinks contains it, tea and also chocolate.
It can take as long as eight hours out fully so it is best to avoid them late in the day.
It is also worth avoiding eating too close to bed.
5. Exercise
Exercising and being physically tired can help you fall asleep faster, although working out two to three hours can keep you up longer so earlier in the day is better.
6. Relax before bed
Make sure you are actually relaxing before bed.
If you try to sleep when you are not tired you just won’t be ready to sleep.
Doing a relaxing activity an hour before bed like reading is the best way to get you in the mindset for sleep.
7. Get some sunlight
Make sure you are getting sun exposure during the day and minimising your light exposure during the evening.
It is important to get natural sunlight for at least 30 minutes a day to help condition your sleep schedule and promote tiredness.
Frequently Asked Questions
1. What is the best bedroom temperature for better sleep?
A cool, comfortable bedroom can help you fall asleep more easily and stay asleep throughout the night. Many people sleep best when the room temperature is between 60°F and 68°F (16°C–20°C). Wear lightweight sleepwear, use breathable bedding, and adjust the temperature according to your comfort level.
2. Why should I avoid checking the clock at night?
Checking the time repeatedly can increase stress and make it harder to fall back asleep. Watching the minutes pass may cause you to worry about how little sleep you are getting. Try turning your clock away from the bed and keeping your phone out of reach during the night.
3. How long before bedtime should I avoid caffeine?
Caffeine can stay in your system for several hours and may interfere with falling asleep. To support better sleep, avoid coffee, tea, energy drinks, cola, chocolate, and other caffeinated products in the late afternoon and evening. If you are sensitive to caffeine, consider stopping at least six to eight hours before bedtime.
4. Can exercise and sunlight improve sleep quality?
Regular exercise and daytime sunlight can help support a healthy sleep schedule. Try to stay physically active during the day and spend time outdoors in natural light. However, avoid intense exercise immediately before bed if it makes you feel more alert. In the evening, choose relaxing activities such as reading, gentle stretching, or listening to calming music.