25 September 2023

How to Improve your Sleep

 How to Improve your Sleep: Awareness, Research and Resources

How to Improve your Sleep

If you can't sleep, then get up and do something instead of lying there and worrying. It's the worry that gets you, not the loss of sleep.” ― Dale Carnegie

How to Improve your Sleep Research

Sleep Quality Research

How to Improve your Sleep
"Improving your sleep is crucial for overall health and well-being. Here are some tips and strategies to help you get better quality sleep:

Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Create a Relaxing Bedtime Routine: Develop a pre-sleep routine to signal to your body that it's time to wind down. This can include activities like reading, taking a warm bath, or practicing relaxation techniques.

Create a Comfortable Sleep Environment: Make sure your bedroom is conducive to sleep. This means keeping the room dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary.

Invest in a Comfortable Mattress and Pillow: A good quality mattress and pillow that suit your preferences can significantly improve sleep comfort.

Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to avoid screens for at least an hour before bedtime.

Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. Opt for a light, healthy snack if you're hungry before bed.

Exercise Regularly: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise too close to bedtime.

Manage Stress: Stress and anxiety can make it difficult to sleep. Practice stress-reduction techniques such as meditation, deep breathing, or progressive muscle relaxation.

Limit Naps: While short naps can be refreshing, long or irregular daytime naps can interfere with nighttime sleep. If you must nap, keep it under 30 minutes.

Limit Liquid Intake Before Bed: To prevent nighttime awakenings to use the bathroom, try to limit your fluid intake in the evening.

Avoid Clock Watching: Constantly checking the clock can create anxiety and make it harder to fall asleep. Turn your clock away from your line of sight.

Consider Cognitive Behavioral Therapy (CBT): If you have persistent sleep problems, consider CBT for insomnia. It's a proven method for improving sleep without medication.

Seek Professional Help: If you've tried these tips and still have trouble sleeping, consult a healthcare professional or sleep specialist to rule out any underlying sleep disorders.

Avoid Overthinking in Bed: If you can't fall asleep within 20-30 minutes, get up and do something relaxing until you feel sleepy. Lying in bed awake can create anxiety about sleep.

Use Sleep Aids Sparingly: Over-the-counter sleep aids or prescription medications should only be used under the guidance of a healthcare professional and for a short duration.

Remember that improving your sleep may take time and experimentation. What works for one person may not work for another, so it's important to find a combination of strategies that work best for you. Prioritize your sleep, as it is essential for your physical and mental health." (Source: ChatGPT 2023)

5 Ways to get Better Sleep Mayo Clinic Health System

Best diet for a better night’s sleep Sanitarium

Better sleep, better life? testing the role of sleep on quality of life PLOS ONE

Busy students: This is how you improve the quality of your sleep University of Groningen

Could what we eat improve our sleep? Harvard Medical School

Determinants of Sleep Quality: A Cross-Sectional Study in University Students MDPI

Dreams and Mental Health Mental Health and Motivation

Doze Control: Eat Right and You'll Sleep Like a Baby WebMD

Eating for Sleep: The Anti-Insomnia Diet Intrepid Mental Wellness

Exercising for Better Sleep The Johns Hopkins University

How A Good Night’s Rest Can Change Your Life: A Lot Of New Research Shows Just How Important Sleep Really Is Forbes

How to Fall Asleep Faster and Sleep Better NHS

How to get Better Sleep, according to Science Healthdirect Australia

How to Sleep Better: 15 Science-Backed Tips Headspace

How What You Eat Affects How You Sleep Everyday Health

Improve your sleep with these simple steps University of Alabama at Birmingham

Mood and Sleep Better Health Channel

Sleep Better With Healthy Lifestyle Habits American Heart Association

Sleep this way to add almost 5 years to your life CNN

Sleep Quality: An Evolutionary Concept Analysis NIH

Sleep Quality more important for quality of life than Sleep Duration, study finds Medical News Today

The 20 Ultimate Tips for How to Sleep Better Sleep Foundation

The Best Foods To Help You Sleep Sleep Foundation

The Relationship Between Sleep Quality and Internet Addiction Among Female College Students Frontiers in Neuroscience

What I Did for One Week For Better Sleep EatingWell

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