Is all sleep created equal?
Not quite. Here are six tips to improve sleep quality.
There’s sleep, and then there’s good sleep.
Quality matters – perhaps just as much as quantity.
Poor sleep quality can lead to daytime sleepiness, irritability, exhaustion, brain fog, weight gain, and generally stop you from feeling your best.
It’s usually pretty easy to tell when you’ve had poor quality sleep – you wake up frequently throughout the night or wake up tired. Or, maybe the symptoms are more subtle – like craving more caffeine or sugar than usual throughout the day.
What interferes with sleep quality?
Many things can affect sleep quality. Technology is a major culprit, potentially waking you up throughout the night with notifications and noises.
Alcohol, caffeine, and certain foods can also mess with your slumber, especially if consumed in excess.
But the main cause of poor sleep quality? It’s spending too much time in light sleep and not reaching that deep, restorative sleep.
Six tips to improve sleep quality
Here are some things to avoid or adopt to get a better night’s rest. Everyone is different, so it might take some trial and error before you discover the habits that work best for you.
1. Sugar
Sugary drinks and snacks can keep you awake long past bedtime. Sugar also stimulates appetite and cravings, and overeating can lead to an uncomfortable night.
Try this: Reduce your sugar intake, especially late in the day, and see if this improves your sleep.
2. Alcohol
A glass of wine in the evening might make you feel sleepy, but alcohol can actually interfere with your sleeping patterns – and not in a good way.
Try this: Swap out your evening glass of alcohol for sparkling water and a squeeze of orange juice.
3. Caffeine
Don’t worry, you don’t necessarily need to give up your morning coffee – but it is important to pay attention to your overall caffeine intake throughout the day.
Consuming too much caffeine can mess with your sleep, so it’s best consumed in moderation.
Try this: Savour your morning coffee(s), then switch to herbal tea after lunch.
4. Sleep hygiene
Sleep hygiene refers to the practices and habits surrounding your sleep routine and environment. Good sleep hygiene can greatly improve the soundness and quality of your slumber.
Many people find these habits help:
Limiting daytime naps to 30 minutes or less.
Exercising, but not too close to bedtime.
Avoiding stimulating activities before bedtime, such as work or using the internet.
Establishing a soothing bedtime routine.
Getting natural light throughout the day and keeping the bedroom dark at night.
A comfortable bedroom: a good mattress, white noise if you like it, and a temperature of around 16-18 degrees celsius.
Try this: Try one of the above sleep hygiene tips and see if it makes a difference.
5. Sleep schedule
Just like training for sports, you can train yourself to sleep well. It’s all about sticking to a schedule, so your body doesn’t get confused. You may have heard of circadian rhythms, which tell us when it’s time to wake and when it’s time to start getting sleepy – these are influenced by melatonin and also by light.
For sound sleep, it’s best to keep bedtimes and wake times as consistent as possible. Sleeping at non-typical times can cause you to be restless. This doesn’t mean, however, that there’s a one-size-fits-all sleep schedule. Adapt it to your night owl or early bird tendencies.
Try this: Go to sleep and wake up at the same time consistently for at least a week.
6. Bedtime routine
A bedtime routine is about winding down and signalling to your body that it’s time for sleep. It works for children, and it’s beneficial for adults, too.
Your bedtime routine should be performed away from lights and screens. It might include relaxing activities like taking a warm bath or shower, reading something that’s not on a brightly-lit screen, practising a breathing technique, or calming your mind with meditation.
Try this: Read up on different bedtime routines and test one that appeals to you.