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6 Proven Tips for Significantly Improving the Quality of Your Sleep

01.11.2023

Getting a good night’s sleep is essential for having energy, staying healthy and feeling your best. Unfortunately, many people struggle to get enough sleep. If you're experiencing sleep problems, try these tips for improving your sleep.

1. Establish a Regular Sleep Schedule

The circadian rhythm is a 24-hour internal clock that regulates our sleep-wake pattern. An inconsistent sleep routine causes our bodies to get misaligned from their natural rhythm, which can lead to insomnia and even sleep disorders.

By going to bed and waking up around the same time each day, your body will get used to a rhythm, making it easier to fall asleep quickly. Establishing a consistent bedtime routine is a good first step in developing healthy sleep habits.

2. Avoid Caffeine and Alcohol Before Bed

While these substances can make us feel relaxed in the short term, they can negatively impact the quality of your sleep in the long run. Caffeine has a stimulant effect that can make it difficult to drift off at night while alcohol can disrupt your natural sleep cycle. Try decaf coffee and water in the afternoons and evenings instead.

3. Get Plenty of Exercise During the Day

Regular exercise is essential for helping achieve deeper stages of sleep during the night. However, moving vigorously right before bedtime can leave you feeling energized rather than relaxed when it’s time for bed. In the evening, focus on relaxing activities like yin yoga. This type of yoga would be fine to do at night as it doesn't increase your heart rate.

4. Make Dietary Choices That Support Good Sleep

Eating a light dinner that is high in protein and fibre helps balance your blood sugar levels and reduces sleep disturbances caused by hunger pangs. Additionally, it is also important to listen to your satiety if you eat within two hours of bedtime, to avoid acid reflux and heartburn. If you feel hungry late in the evening, choose a light, easy-to-digest snack.

5. Set Up Your Sleep Environment

For the best sleep quality, your bedroom should be cool, dark and quiet. Limit noise and bright lights in your bedroom. If possible, keep technology out of the room entirely. Cell phones can be a distraction when you're trying to fall asleep and can wake you in the middle of the night. Opt for a simple alarm clock instead.  

6. Practise Some Relaxation Techniques Before Bedtime

Yoga and meditation are beneficial relaxation techniques that can improve your quality of sleep. Other relaxation techniques such as gratitude journaling may help increase feelings of happiness and relaxation, making it easier to fall asleep. You could also try taking a warm bath before bed.

Get a Better Sleep Every Night

What change will you implement today? Determine a concrete goal for the week ahead. Here are some examples to inspire you:

  • Drink decaffeinated coffee after 1p.m. instead of regular coffee.

  • Take a cardio-fitness class and two 30-minute walks each week.

  • Try meditation before bed at least once this week.

Keeping a consistent daily routine, making small changes in your sleep environment and managing your diet will all help with getting good-quality sleep. If you are still struggling, contact one of our Registered Dietitian Nutritionists. They will work with you to create a tailored plan to improve your sleep. 

Contacting your nutritionist - dietitian is the first step towards achieving your goals !

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