Tips for better sleep: 6 ways to improve your sleep quality

A good night's sleep is not just a luxury; it's a necessity for your overall wellbeing. Quality sleep plays a crucial role in maintaining a healthy lifestyle and promoting optimal physical and mental functioning. When you don't get enough sleep, it can lead to a range of problems that affect your daily life.

First and foremost, sleep deprivation can take a toll on your energy levels and mood. It's no secret that a poor night's sleep can leave you feeling tired, irritable, and unable to concentrate. It can negatively impact your productivity and performance at work or school and even strain your relationships with others.

Inadequate sleep has also been linked to various health issues. It weakens your immune system, making you more susceptible to illnesses and infections. It also increases the risk of developing chronic conditions like obesity, diabetes, cardiovascular diseases, and mental health disorders.

By prioritizing good sleep and implementing these six tips, you can take charge of your sleep health and improve your overall quality of life. Let's dive into the actionable steps you can take to enhance your sleep hygiene and experience the benefits of a well-rested body and mind.

Six tips for a good night sleep

To help put together our tips, we've spoken with sleep experts and nutritionists for their best advice on how to improve sleep quality and achieve a restful night's sleep.

1. Start your day with a nutritious breakfast

Certified nutrition expert Liora Bels believes that a healthy breakfast plays a significant role in setting the stage for a good night's sleep. According to Bels, incorporating foods like barley, sweet corn, sour cherries, and walnuts can stimulate the production of the sleep hormone melatonin. Additionally, magnesium and potassium-rich foods help relax your muscles, making it easier to fall asleep and stay asleep.

2. Opt for a light and nourishing dinner

When it comes to dinner, it's important not to burden your digestion. Bels suggests having light meals that include healthy fats and slowly digestible carbohydrates. Combining these with protein-rich foods helps in the production of the sleep-promoting hormone serotonin.

3. Establish soothing sleep rituals

Creating sleep rituals can signal your body and mind that it's time to unwind. One of Bels' personal recommendations is sipping on warm golden nut milk—a blend of anti-inflammatory turmeric and almond milk, which can be accompanied by soothing chamomile tea. Other teas, such as valerian, lavender, or lemon balm, can also aid relaxation.

4. Distract yourself instead of worrying

Emotional distress, anxiety, or a racing mind can disrupt your sleep. Bels advises against reaching for your phone or turning on the TV during such moments. Instead, try practising meditation, reading, or listening to podcasts to calm your body and mind. Psychologist Hope Bastine also suggests journaling or creating to-do lists before bed to clear your mind.

5. Embrace relaxation moments

Indulge in a calming bath with magnesium salts to unwind. The skin absorbs these salts effectively, promoting relaxation. Remember to keep the lighting dim during your bath and other evening activities to prepare your body for sleep.

6. Bring nature indoors with plants

Creating a sleep-friendly environment is essential. Certain plants can enhance the atmosphere in your bedroom. Bastine recommends chrysanthemums, which naturally remove pollutants from the air.

By following these six tips, you'll be well on your way to achieving a peaceful and rejuvenating night's sleep. Prioritize your sleep hygiene and experience the difference it can make in your life. Sleep well!

If you want more expert tips and recommendations, check out our page on sleep, which includes guides on breathing exercises for a better sleep, the best eye masks for sleeping, the best white noise machines and the best bed sheets according to experts.