A good night’s sleep helps you stay alert and productive all day and is also extremely important for your health. Poor sleep directly impacts your hormones, brain function, mood, and overall performance. Here are 5 science-backed tips to sleep better that will help you improve your sleep quality and optimise your health.
- Follow a fixed sleep-wake schedule –
- The brain loves routines and consistency, even when it comes to sleep. Go to bed and wake up at roughly the same time every day (yes, even on weekends!) to sleep better and wake up fresh every morning.
- Get more bright light during the day –
- Your body keeps its own clock, known as the circadian rhythm. A circadian rhythm is your body’s natural, internal process that regulates your sleep-wake cycle. A healthy circadian cycle helps you sleep better at night and wake up fresh in the morning. Getting adequate bright light (preferably sunlight) during the day will keep this rhythm in check and improve your nighttime sleep quality.
- Exercise –
- One of the best ways to sleep better is to exercise for at least 30 minutes daily. Even a short walk every day can boost the effectiveness of your sleep hormones. Use the StepSetGo app to track your daily walks. An important point to note is that most researchers advise against intense workouts close to bedtime as they can negatively affect your sleep quality. So try and schedule your workouts during the bright daylight hours instead.
Related: Benefits Of Brisk Walking
- Create a relaxing environment –
- The quality of your room and your bed significantly impact your sleep quality. Optimise your bedroom environment by minimising external noise, dimming bright lights close to bedtime, keeping your room at a comfortable, low temperature, using clean sheets and pillowcases, and sleeping on the right type of mattress and pillow.
- Establish a relaxing nighttime routine –
- Night routines send a signal to your mind that it is time to go to sleep. Take a relaxing hot bath, read a book, listen to calming music, perform some gentle stretches, and reduce blue light exposures from screens to unwind before bed and sleep better.