By Dr. Umar Abdulmajid |
Our world and our lives are brimming with stresses and strains, physical, mental, and emotional, that can all affect our ability to get a good night’s sleep. Trying to get the recommended eight hours can often feel like an elusive dream. With the pressures of our work and social lives, quality sleep frequently takes a back seat. Prioritising restful slumber should not be a luxury, it is the cornerstone of our overall well-being.
This guide offers practical and effective strategies on how to improve sleep quality, ensuring you wake up refreshed and ready to tackle the day. If you want to know how to improve your sleep quality and make a lasting change to your waking life as well as your resting one, you have come to the right place. Follow these simple steps and you could find yourself snoozing with ease and getting a full night of blissful, recuperative sleep.
One of the most effective ways to improve sleep quality is to set a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. Though this is hard to achieve and takes discipline to maintain, this regularity helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Persevere and your body will align with the schedule you set.
Winding down before bed is critical to getting a full night of rest. Establish a calming bedtime routine to signal to your body that it is time to relax. This might include reading a book, practising gentle stretching, engaging in mindfulness meditation, or a skincare routine. These activities not only soothe the mind but also prepare the body for rest.
Your bedroom should be a sanctuary for sleep. Ensure it’s dark, quiet, and cool. Investing in a comfortable mattress and pillows can significantly boost your sleep quality. Consider blackout curtains, earplugs, or a white noise machine if you are sensitive to light and sound.
Sleep time is not screen time. The blue light emitted by screens can interfere with your ability to fall asleep. Try to reduce screen time at least an hour before bed, and make sure you have put your phone down at least 30 minutes before you get into bed. This helps your body transition into sleep mode more naturally.
What you eat and drink can impact your sleep. Avoid heavy meals close to bedtime, as they can cause discomfort and disrupt sleep. Stay hydrated throughout the day, but reduce fluid intake before bed to minimise nighttime bathroom visits. Avoid sugar and other stimulants in the hours leading up to your bedtime, as these can keep your body and your mind active when you are trying to fall asleep.
Regular exercise is beneficial for sleep quality. It can help you fall asleep faster and enjoy deeper sleep. Try to avoid vigorous workouts close to bedtime, as they might energise you too much before sleep, but make sure you get some exercise during the day and try to hit your step count if you have one. Every step you take in the day will help you sprint into sleep at night.
This is possibly the most challenging step to take. Stress and anxiety are by far the most common culprits behind sleepless nights. Techniques like deep breathing exercises, progressive muscle relaxation, or meditation can be incredibly effective in calming your mind before bed.
Consider natural supplements like Diso Snooze Dissolvable Sleep Aid to aid your sleep. These supplements can help regulate your sleep cycle and improve sleep quality. Diso Snooze combines Vitamin B6, which helps the body to produce the melatonin and serotonin it needs to sleep, and Chamomile and Valerian - two well-known, natural, sleep-inducing compounds.
If you have gotten this far and still consistently struggle with sleep, don’t hesitate to seek professional advice. Persistent sleep issues might be a sign of underlying physical or mental health conditions that need to be addressed before you can get a good night of sleep consistently, and your waking life will be suffering from a repeated lack of sleep, likely making the problem worse. If you need a boost of energy in the daytime to help you get over a bad night of sleep, Diso Energy Caffeine Supplements can be your go-to solution. This combination of vital vitamins and caffeine can help to give you a pick-me-up that will not affect you many hours later when you are trying to sleep again as strong coffees and energy drinks can do.
