Getting enough sleep is essential for good health. It’s as important as regular exercise and eating a balanced diet, yet many of us experience restless nights that leave us feeling tired and frazzled. The good news? With a few small changes, you can significantly improve the quality of your sleep. Here are some simple, practical tips to help you get a better night’s rest.

Nutrition: how food affects your sleep

It’s well-known that nutrition plays a key role in overall health, but it also directly impacts sleep. Eating a balanced diet, rich in fruits, vegetables, and whole grains, helps ensure you’re getting the vitamins and nutrients your body needs to rest well.

Try to avoid eating heavy meals within 2-3 hours before bed to give your body enough time to digest. Going to bed too full or hungry can disrupt your ability to fall and stay asleep.

Foods to minimise before bed:

Some foods and drinks can interfere with sleep, especially when consumed close to bedtime:

• High-carb meals: While they may cause drowsiness initially, they can disrupt deep sleep later in the night.
• Sugary and caffeinated drinks: Caffeine can stay in your system for up to 6-8 hours, so it’s best to avoid it in the afternoon and evening.
• Heavy or fatty meals: These can be hard to digest, leaving you feeling uncomfortably full at bedtime.
• Spicy foods: These can raise your body temperature and cause heartburn, making it harder to fall asleep.
  

Sleep-friendly foods:

On the flip side, certain foods can help promote better sleep:

• Complex carbohydrates: Oatmeal, whole-grain toast, and other easily digestible carbs.
• High-fibre foods: Fruits, vegetables, and whole grains provide essential nutrients for good health and sleep.
• Potassium and magnesium-rich foods: Spinach, bananas, avocado, and nuts can help relax muscles and improve sleep quality.

Stick to a sleep schedule

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. Aim for at least seven to eight hours of sleep, but listen to your body—it might need more or less.

Create a relaxing bedtime routine

A calming bedtime routine signals to your body that it’s time to wind down. Whether it’s a warm bath, reading a book, or listening to a relaxing audiobook, a routine helps you relax and prepare for sleep. Even simple rituals, like dimming the lights and turning off screens an hour before bed, can make a big difference.

Optimise your bedroom environment

Your bedroom should be a space that promotes sleep. Here’s how to create an ideal sleep environment:

• Keep it cool: The best temperature for sleep is between 15-19°C.
• Minimise light: Use blackout curtains or an eye mask if your room gets too bright.
• Reduce noise: Try earplugs or a white noise machine to block out disruptive sounds.
• Invest in comfort: A supportive mattress and comfortable pillows can reduce aches and pains, improving your overall sleep quality.

Limit screen time before bed

Blue light from phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Ideally, put devices away an hour before bedtime. If that’s not practical, consider using a blue light filter or turning on night mode to minimise the impact.

Get daylight exposure

Natural light exposure during the day helps regulate your body’s circadian rhythm, making it easier to fall asleep at night. Try to spend time outdoors or by a bright window, especially in the morning. Studies show that regular bright light exposure can improve sleep duration and quality.

Exercise regularly

Exercise is one of the most effective ways to improve sleep. It helps reduce the time it takes to fall asleep and increases overall sleep duration. Just be mindful of timing—while regular activity is great, intense workouts close to bedtime can have the opposite effect and make it harder to wind down.

Reduce daytime naps

While short naps can be beneficial, long naps during the day can interfere with nighttime sleep by confusing your internal clock. If you need a nap, keep it to 20-30 minutes and avoid napping too late in the afternoon.

Try lavender for relaxation

Lavender is known for its calming effects, and using it before bed may help promote relaxation. You can try lavender essential oil on your pillow or use it in a diffuser to create a soothing environment.

Rule out a sleep disorder

If you’ve tried these strategies but still struggle with poor sleep, it might be worth consulting a healthcare professional. Sleep disorders like insomnia or sleep apnea can affect your health and quality of life, but with the right support, they can often be managed.

By making small changes to your routine, diet, and environment, you can set yourself up for better sleep—and better health—throughout the year. Happy sleeping!

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