Getting good quality sleep is fundamental to your health and wellbeing. Poor sleep can lead to chronic pain, reduced healing, and decreased response to treatments. Here are the top five evidence-based tips to help you achieve better sleep.
The most important tip for better sleep is timing. The hours before midnight are considered especially beneficial in terms of restorative value.
For example, sleeping from 10 PM to 6 AM may provide more restful and beneficial sleep than sleeping from midnight to 8 AM. This aligns with your body’s natural circadian rhythm and optimises your sleep quality.
Modern technology can significantly disrupt your sleep patterns. Blue light from phones, TVs, and light bulbs can prevent your pineal gland from releasing melatonin, your natural sleep hormone. To improve sleep quality, turn off electronic devices at least one hour before bedtime.
You may also use blue light filtering apps or glasses in the evening and keep your bedroom as dark as possible to minimise blue light exposure.
When you come home from work, try the habit of turning off your mobile phone and leaving it to charge in another room until morning. Instead of using your phone as an alarm, consider investing in a traditional alarm clock.
This simple change can improve your sleep quality by removing the temptation to check your phone during the night.
Poor sleep can often be linked to nutritional deficiencies. Key nutrients that support healthy sleep include magnesium, which helps calm the nervous system; vitamin D, as low levels can lead to poor sleep quality; and B vitamins, essential for proper nervous system function.
Ensuring adequate levels of these nutrients may help promote restful sleep.
Your body thrives on routine, especially when it comes to sleep. Try to go to bed at the same time each night and create a relaxing pre-bed routine. Keeping your bedroom cool and well-ventilated and avoiding heavy meals close to bedtime can further support quality sleep.
Poor sleep doesn’t just make you tired; it can also make you more susceptible to pain. Research shows that inadequate sleep can lead to increased inflammation in your body and heightened sensitivity to pain.
This is particularly important if you are receiving any form of treatment for pain or injury, as poor sleep can significantly reduce your body’s ability to heal and respond to care.
Remember, improving your sleep isn’t just about getting more hours—it’s about getting better quality rest. By implementing these tips, you can create the conditions for optimal sleep, which in turn supports your overall health and wellbeing.
If you continue to struggle with sleep despite making these changes, consider consulting with a healthcare professional who can help identify and address any underlying issues affecting your sleep quality.
