Sleep is one of the most important aspects of your daily routine. It helps us feel rested, refreshed, and ready to tackle the day ahead. I've seen first-hand how poor sleep can impact our physical health, as well as our mental and emotional wellbeing. And I also understand how getting a good night's sleep can be a challenge. So I've compiled 10 evidence based tips for getting a great night's sleep.

Read on to the end to see how to win a sports massage every month!

1. Stick to a Consistent Sleep Schedule

Our bodies thrive on routine, and that includes our sleep patterns. Going to bed and waking up at the same time each day helps regulate our body’s natural sleep-wake cycle - our circadian rhythm. Carrier et al (2000) found that those who had a consistent sleep schedule had a better circadian rhythm and were more likely to experience deeper sleep stages. So, if you struggle with falling asleep or staying asleep, try establishing a regular sleep schedule and stick to it as closely as possible, even on weekends.

2. Create a Comfortable Sleep Environment

Research published in the Journal of Environmental Psychology found that a comfortable sleep environment was associated with better sleep quality and improved mood (2). The study found that individuals who slept in a comfortable bedroom environment, which included a comfortable temperature, low noise levels, and low levels of light, had better sleep quality than those who did not.

3. Establish a Relaxing Bedtime Routine

A study published in the Journal of Sleep Research found that a relaxing bedtime routine was associated with improved sleep quality and reduced insomnia symptoms in adults (3). The study found that participants who practiced a relaxing bedtime routine, which included reading, listening to music, or taking a warm bath, had better sleep quality than those who did not. So considering incorporating these activities may help signal to your body that it’s time to wind down and prepare for sleep.

4. Limit Screen Time Before Bed

Those who use electronic devices before bed have been found to have a delayed sleep onset and reduced sleep duration compared to those who did not (4). The blue light emitted by electronic devices can disrupt our body's natural sleep-wake cycle and make it more difficult to fall asleep. Try limiting your screen time before bed or using blue-light blocking glasses to help mitigate the effects of electronic devices.

5. Avoid Stimulants and Alcohol Before Bed

I’m a coffee addict as much as the next person. However, there’s extensive research suggesting Caffeine and alcohol can both disrupt sleep patterns and make it more difficult to fall or stay asleep (5,6). I’m not saying completely stop consuming these, but try to avoid consuming these substances for several hours before bed.

6. Get Regular Exercise

I’ll continue to preach exercising regularly as long as I do this newsletter! Regular exercise has been associated with improved sleep quality and increased likelihood to experience deeper sleep stages (7). We also know that exercise has the ability to improve overall physical and mental health. So, it may be good to incorporate moderate exercise into your routine on most days of the week. But, be sure to finish your workout at least a few hours before bedtime.

7. Address Any Pain or Discomfort

We all know that when you’re unwell or in pain it is an absolute nightmare getting to sleep or sleeping through. This is supported by Sivertsen et al., (2015) who found those who experienced pain were more likely to have disrupted sleep and reduced sleep duration. So, if you're experiencing any pain or discomfort, consider seeking professional help to address the issue.

8. Consider a Comfortable Mattress and Pillows

This kind of ties in with creating a comfortable sleep environment. And we know that creating a comfortable sleep environment improves sleep quality. Consider investing in a comfortable mattress and pillows that support your body and promote restfulness.

9. Seek Professional Help if Necessary

If you've tried these tips and are still struggling with sleep issues, it may be time to seek professional help. There are things out there that may assist you. For example, cognitive behavioural therapy has been found to be an effective treatment for insomnia in adults (9). So, consider speaking with your healthcare provider or a sleep specialist to explore further treatment options. don’t suffer in silence.

10. Prioritize Sleep for Overall Health and Wellbeing

Finally, it's important to prioritise sleep as an essential aspect of overall health and wellbeing. Poor sleep quality has been associated with an increased risk for a variety of health conditions, including obesity, diabetes, and cardiovascular disease (10). So its important to make it a priority in your daily routine in order to reduce the risk of these conditions.

In conclusion, getting a great night's sleep doesn't have to be a mystery. There are various factors that can affect sleep quality. But, by adopting healthy sleep habits and making sleep a priority in our daily routine, we can improve our sleep quality and reduce the risk of various health conditions associated with poor sleep. However, if we continue to struggle with sleep issues, seeking professional help can be an effective solution. Therefore, it is important to take steps towards improving our sleep quality for better overall health and wellbeing.

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Reference List

1. Carrier, J., & Monk, T. H. (2000). Circadian rhythms of performance: new trends. Chronobiology international, 17(6), 719-732.

2. Faulkner, S., & Beecham, R. (2013). Examining the impact of bedroom environment on sleep quality: the role of room ventilation. Journal of Environmental Psychology, 35, 18-26.

3. Kempler, L., Sharkey, K. M., & Schopfer, E. A. (2019). A randomized controlled trial of a relaxing bedtime routine for insomnia in adults. Journal of Sleep Research, 28(2)

4. Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50-58.

5. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200.

6. Ebrahim, I. O., Shapiro, C. M., Williams, A. J., & Fenwick, P. B. (2013). Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research, 37(4), 539-549.

7. Kline, C. E., Sui, X., Hall, M. H., Youngstedt, S. D., Blair, S. N., & Earnest, C. P. (2015). Dose–response effects of exercise training on the subjective sleep quality of postmenopausal women: exploratory analyses of a randomised controlled trial. Journal of Sleep Research, 24(2), 139-148.

8. Sivertsen, B., Lallukka, T., Petrie, K. J., Steingrímsdóttir, Ó. A., Stubhaug, A., & Nielsen, C. S. (2015). Sleep and pain sensitivity in adults. Pain Research and Management, 20(6), 283-290.

9. Vitiello, M. V., & McCurry, S. M. (2018). Cognitive-behavioral therapy for insomnia: current status and future directions. Journal of Clinical Sleep Medicine, 14(4), 757-764.

10. Wheaton, A. G., Chapman, D. P., & Croft, J. B. (2016). School start times, sleep, behavioral, health, and academic outcomes: a review of the literature. Journal of Sleep Research, 25(2), 145-158.