According to the World Health Organisation, adults need at least seven hours of quality sleep each night to function optimally, but millions fall short of this goal, leading to fatigue, poor concentration, and a weakened immune system.
A few simple nighttime habits can significantly improve the way we sleep, helping us wake up feeling refreshed and rejuvenated each morning. Here are a few to consider:
1. Create a consistent bedtime routine
Creating a consistent bedtime routine is one of the most effective steps toward better sleep. Going to bed and waking up at the same time each day, even on weekends, helps regulate the body's internal clock, making it easier to fall asleep and wake up naturally.
"Going to bed or waking up at the same time every day of the week helps your ability to fall asleep when you want to. Also, a regular schedule helps to sync your circadian rhythm, which dictates when you feel sleepy or awake," the National Sleep Foundation advises.
2. Limit screen time before bed
Limiting screen time before bed is another crucial habit. The blue light emitted by phones, tablets, and computers interferes with the production of melatonin, the hormone that signals to your body that it's time to sleep. Experts recommend putting devices away at least 30 to 60 minutes before bedtime and opting for relaxing activities such as reading, gentle stretching, or listening to calming music instead.
3. Optimise your sleep environment
The sleep environment itself plays a significant role in sleep quality. A cool, quiet, and dark bedroom helps signal to the body that it's time to rest. Investing in comfortable bedding and minimising noise and light can create an atmosphere that promotes deeper, more restorative sleep. Even simple steps like using blackout curtains or a white noise machine can make a significant difference.
4. Watch what you eat and drink
Another often-overlooked factor is food and drink. Heavy meals late in the evening can disrupt sleep, as can stimulants like caffeine and nicotine. The National Institutes of Health advises finishing dinner at least two to three hours before bedtime and avoiding caffeinated beverages in the late afternoon and evening.
5. Manage stress before bed
Equally important is managing stress, which can be a significant barrier to restful sleep. Daily stressors often follow people into the night, making it hard to fall or stay asleep. Relaxation techniques such as deep breathing, meditation, or writing in a journal can help calm the mind and prepare the body for rest.
6. Stay physically active during the day
Physical activity during the day also contributes to better sleep. People who engage in regular exercise tend to fall asleep faster and enjoy deeper sleep cycles. However, vigorous workouts too close to bedtime may leave the body feeling too energised to rest, so it's best to schedule intense exercise earlier in the day.
Rania Umutoni
