Nine ways to improve your sleep

Sleep is so essential to our health, it’s natural to think about it how to improve the quantity and quality of our sleep.

Here are a few evidence-informed ideas for improving sleep:

 

1. Work with Your Circadian Rhythm

·         Keep a consistent wake-up time — even after a poor night, this helps your body clock stay on track.

·         Get morning daylight — 10 minutes of natural light helps signal your body when it’s daytime and sets you up for sleep at night.

·         Be wary of naps or caffeine late in the afternoon - both can work against your natural sleep cycle

2. Calm Your Mind

·         Wind down gently before bed — lower lights, calmer activities, and some time away from phones or tablets can help your mind slow down.

·         Slow, calming breathing activates the parasympathetic nervous system, helping your body relax into sleep.

·         If you can’t sleep, try dozing. If you can’t doze then get up and do something calm — dim light, boring activity - until sleepiness returns.

3. Create the Right Environment  

·         Make the bedroom cool and ventilated — fresh air can reduce CO2 build up and support deeper sleep.

·         Check comfort and alignment — correct pillow height allows neck and shoulder muscles to relax. A Mylevel Underpillow can help you get comfortable head and neck alignment.

·         Warm feet, cooler body — wearing socks can dilate blood vessels which helps your core body temperature drop, signalling to your body it’s time to sleep.