6 ways to get a good night’s sleep

Image: Narong Jongsirikul/123rf

We know that uninterrupted sleep is important, especially when it comes to keeping your health and skin. Studies have shown that not getting proper sleep can affect your mood as well as your body’s ability to repair its cells overnight. 

Our bodies need deep sleep for things like cell renewal, so that less energy is diverted to the brain and more to our body’s other cells, like skin. If you find yourself struggling with insomnia or can’t seem to get six to eight hours of uninterrupted sleep each night, take a look at our list of six ways to get a good night’s sleep!

#1 Don’t use your phone or laptop in bed
It’s not new information that using electronics before bed can hamper sleep. The brain stimulation from using devices like your phones, tablets or laptops before bed keeps your brain activity up when you should be winding down for sleep. We know it can be habit to browse social media on our phones before bed, but that often means we take a lot longer to fall asleep. The light from your devices might also trick your body into feeling more awake.

If you’re guilty of this and find you have issues falling asleep, try making your bed a device-free zone. 

#2 Be active during the day 
Logic tells us that if you tire yourself out enough during the day, you’ll be exhausted enough to sleep soundly by the end of it. The problem is making sure you are regularly active. Going for daily walks or working out several times a week can improve your quality of sleep in the long run. Just don’t expect to see instant results! It helps to have a buddy (or several) that you can exercise with so you stay motivated.

#3 Develop a regular schedule
Late nights and an irregular sleep schedule are surefire ways to throw your wake-sleep cycle or circadian rhythm out of sync. Consistency is one of the most crucial aspects of getting the most out of sleep, so avoid things like staying up late on weekends or sleeping in after a late night as far as possible if you’re looking to get your sleep schedule back on track. Even taking naps during the day can throw you off so try going without naps if you have trouble sleeping at night 

#4 Watch what you eat or drink
It can be tough to fall asleep when you’re too full or too hungry. Everyone is different, though I’ve found that sleeping about three hours after dinner is a reasonable amount of time. If you’re going to be up late, try having fruit or a healthy snack an hour or two before bed. Avoid caffeinated drinks as well, including sugary drinks like coke.

#5 Invest in some quality bedding
One of the best feelings in the world is climbing into bed at the end of the day. The immense satisfaction is only heightened further by slipping into a bed covered in incredibly soft and comfortable bedding. Sure, sheets are functional, but many people underestimate the impact great bedsheets can have on the quality of sleep. I will admit to daydreaming about my favourite soft sheets on particularly long and tiring days.

#6 Keep your room cool and dark
Cool dark rooms are the most conducive environments for sleep. If you have lights from outside shining into your window, consider investing in some blackout curtains or a sleep eye mask to block out any light. A cool environment is easier to fall asleep in, so having your fan blowing directly on you might work better if you prefer not to sleep in an air-conditioned room. It’s easier to wrap up if you’re feeling cold than it is to cool down when too warm!