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How to improve the quality of your sleep this year

Tuesday, 7 February 2023 09:00

By Mary Goodsell

We all know how much better we feel after a good quality sleep, but occasionally it’s good to be reminded of the ways in which we can make sure we are getting just that, a good night’s sleep!

There are studies which show a correlation between adequate sleep and a longer lifespan. Having said this, it is not possible to directly attribute added years to life solely to sleep, especially when you have young children! But maintaining good sleep ‘hygiene’ and aiming for 7-9 hours of quality sleep per night can have many positive health benefits and will aid your immune system, improve memory and cognitive function, ability to cope with stress and mental wellbeing.

 

Here’s some of my favourite ways to help me on my way to a great night’s sleep:

  1. Sticking to some form of routine- around the time I go to bed to encourage my body into a regular sleep pattern, and wake-up time.
  2. Creating a ‘bedtime routine’- where I light a candle, do my skincare, put the screens away and enjoy a herbal tea or ten minutes of yoga- something to wind down to.

How to improve the quality of your sleep

  1. Limit my caffeine intake - having recently cut down to one cup of coffee a day, I have noticed how much easier it is to not only get to sleep, but stay asleep! If you’re still feeling like you need a pick-me-up, try matcha or green tea.
  2. Relaxation before bedtime- if you’re the kind of person who can fall asleep immediately after watching a movie or tv, go for it! But personally, I need to read a book and be away from a screen for my over-active brain to slow down.

How to improve the quality of your sleep

  1. Avoid naps, especially in the afternoon- I’m lucky enough to have never been this way inclined, but the science behind this proves that by sleeping during the day, you will impact your quality of sleep during the night time.

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