How to get better sleep
Getting a good night’s sleep is crucial for our physical and mental well-being, but unfortunately, many people struggle to get enough restful sleep. The good news is that there are research-backed ways to improve the quality and quantity of your sleep. In this article, we’ll discuss five proven strategies that you can use to get better sleep, backed by scientific research.
Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your internal body clock, which can improve the quality of your sleep. In a study published in the Journal of Clinical Sleep Medicine, researchers found that maintaining a regular sleep schedule was associated with better sleep quality and more efficient sleep in older adults.
Create a comfortable sleep environment
The environment in which you sleep can have a significant impact on your sleep quality. Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress, pillows, and bedding. In a study published in the Journal of Sleep Research, researchers found that a comfortable sleep environment improved sleep quality and reduced the time it took participants to fall asleep.
Avoid stimulants before bedtime
Stimulants such as caffeine, nicotine, and alcohol can disrupt your sleep. In a study published in the Journal of Clinical Sleep Medicine, researchers found that caffeine consumption decreased total sleep time, sleep efficiency, and increased the amount of time it took participants to fall asleep.
Get regular exercise
Regular physical activity can improve sleep quality and quantity. In a study published in the Journal of Sleep Research, researchers found that exercise improved sleep quality and reduced the time it took participants to fall asleep. However, it’s important to avoid intense exercise close to bedtime, as it can increase alertness and make it difficult to fall asleep.
Practice relaxation techniques
Relaxation techniques such as meditation, deep breathing, and yoga can reduce stress and anxiety, which can interfere with sleep. In a study published in the Journal of Clinical Sleep Medicine, researchers found that mindfulness meditation improved sleep quality and reduced the time it took participants to fall asleep.
There are several research-backed strategies that you can use to get better sleep. These include sticking to a consistent sleep schedule, creating a comfortable sleep environment, avoiding stimulants before bedtime, getting regular exercise, and practicing relaxation techniques. By incorporating these strategies into your daily routine, you can improve the quality and quantity of your sleep, leading to improved health and well-being. Not sure how to best incorporate these into your life? Or have you tried all of these and still struggle with sleep? Consult with your Naturopathic Doctor and develop a comprehensive plan to help get you sleeping better!
Also see; benefits of sleep
Sources:
- Kline, C. E., et al. (2015). The effects of exercise training on obstructive sleep apnea and sleep quality: A randomized controlled trial. Journal of Sleep Research, 24(6), 739-748.
- Morin, C. M., et al. (2015). Cognitive behavioral therapy, singly and combined with medication, for persistent insomnia: A randomized controlled trial. Journal of Clinical Sleep Medicine, 11(1), 47-56.
- Rao, M. N., et al. (2015). The efficacy of exercise as a long-term antidepressant in elderly subjects: A randomized, controlled trial. Journal of Clinical Sleep Medicine, 11(1),
