September 2023: Top tips for getting a better night’s sleep
September is also known as ‘sleeptember’, a month dedicated to raising awareness of the importance of a good night’s sleep.
Sleep is essential for people of all ages, but as we get older, our sleep patterns can change. Many of us may find it challenging to get a good night's sleep for various reasons, including health conditions, medication, and lifestyle changes.
There are several strategies you can implement to improve the quality of your sleep to make sure you’re waking up feeling refreshed. Here are our ten tips to help you enjoy a better night's sleep.
Maintain a consistent sleep schedule
One of the most effective ways to improve your sleep is to establish a regular sleep routine. Try to go to bed and wake up at the same time each day, even on weekends. This consistency will help to regulate your body's internal clock, which can improve the quality of your sleep.
Create a comfortable environment
Ensure that your bedroom is a comfortable and relaxing space. Invest in a decent-quality mattress and pillows, that provide proper support so you don’t wake up feeling uncomfortable. Consider using blackout curtains to block out light and reduce noise if necessary.
Limit screen time before bed
The blue light that’s emitted by screens on phones, tablets, and computers, can interfere with your sleep patterns. Aim to reduce screen time at least an hour before bedtime to let your brain wind down naturally.
Be mindful of diet and hydration
Avoid large meals, caffeine, and alcohol close to bedtime. These substances can disrupt your sleep patterns and make it harder to fall asleep or stay asleep. Instead, opt for a light snack if needed and stay hydrated throughout the day.
Stay active
Regular exercise can promote a night of better sleep but try to avoid strenuous exercise too close to bedtime. Gentle activities like walking or yoga can help relax your body and mind, making it easier to fall asleep, whereas high-intensity workouts can get your adrenaline pumping, making it harder to switch off.
Manage stress
Stress and anxiety can keep you awake at night. Practice relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress.
Review medications with your doctor
Certain medications can interfere with your sleep patterns. If you suspect that your medication is affecting your sleep, consult your healthcare provider to discuss potential alternatives or adjustments.
Address sleep apnoea and other sleep disorders
Sleep apnoea and other sleep disorders can significantly impact the quality of your sleep. If you suspect you have a sleep disorder, consult a sleep specialist for a proper diagnosis and treatment options.
Limit napping
While short daytime naps can be beneficial, long or irregular naps can disrupt your night-time sleep. If you need to nap, keep it short, just 20 to 30 minutes, and make sure it’s earlier in the day.
Seek professional help
If you continue to struggle with sleep no matter what you try, consider speaking with a sleep specialist. They can provide further guidance, conduct sleep studies if necessary, and recommend tailored treatments to address your specific sleep issues.