3 Ways to Sleep Better

Having trouble sleeping? Changing your daily habits may help.

Tip 1. Improve nutrition and exercise habits.

Good nutrition habits can drastically improve sleep quality, particularly in the last hours before bed. Consider the following:

• Avoid eating large meals before bed

• Avoid drinking too much liquid

• Avoid caffeine during the latter part of the day

• Avoid alcohol before bed

• Exercise daily

Tip 2. Reduce stress and relax.

Managing stressors and pre-bed relaxation techniques can aid a better night’s sleep. Try these techniques:

• Write down any problems or issues on paper

• Conduct some deep breathing techniques

• Use meditation and relaxing techniques

• Avoid any stressful tasks before bed

• Keep the bedroom clean and tidy

• Do something you enjoy before bed

Tip 3. Keep the bedroom for sleep.

Ensuring the bedroom is optimized for relaxing, unwinding, and sleeping is essential. Get your bedroom ready:

• Eliminate noises that may disturb your sleep

• Keep the bedroom at the right temperature (18-22C/64-72F)

• Remove all electronic devices

• Ensure the room is dark enough

• Ensure your bed is comfortable enough

Effects of Sleep Deprivation

• Fatigue & lethargy

• Foggy mind

• Reduced creativity & problem-solving skills

• Concentration and memory problems

• Reduced immunity

• Frequent colds & infections

• Increased risk of diabetes & other health problems

• Inability to cope with stress

• Moodiness and irritability