Research by leading sleep brand Panda suggests that only 5.2% of the UK rate their sleep quality a 5/5 – and as it’s been proven that a good night’s sleep can have a positive impact on our health, this is something that needs to change! A higher sleep quality can reduce our risk of diabetes, dementa, depression and more. In this blog post we’ll explore ten practical tips that can help improve your sleep quality: how much sleep you get, how well you actually sleep, and how easy it is for you to drift off. From your diet to your sleep environment, we’ll cover everything you need to know…
Create a Comfortable Sleep Environment
There are a few things you can do to optimise your sleep environment – by which we mean your bedroom! An ideal temperature range for a good night’s rest is around 16-19°C, so check your thermostat before bedtime and see if you can get it within this range. A regulated temperature will help you drift off with ease, which is why good quality bedding is really important. If it’s too thin you’ll be on the cold side, and thicker bedding can make you too hot. Find a happy medium, like Panda’s Cloud Bamboo Duvet – lightweight but cosy, thermoregulating for the perfect temperature control, and breathable for an easy night’s rest.
Establish a Consistent Sleep Schedule
This one is super important – there are so many benefits to going to bed (and waking up) at the same time each day. This consistency helps to regulate your body’s internal clock, meaning your brain will know it’s time to drift off and sleep at your chosen bedtime. Sticking to this routine will help you fall asleep easier, and wake up naturally without feeling irritated. Avoid long naps during the day, as this can confuse your body and stop you from being tired enough to drift off at night. If you’re feeling super tired during the day, a 10-20 minute power nap can help restore some energy without leaving you feeling groggy afterwards! Try to avoid getting into the habit, though – and with better sleep habits, hopefully you won’t be feeling the need to nap…
Optimise Your Bedtime Routine
Winding down before bed is really vital for improving your sleep quality – by slowing down and switching off, you signal to yourself that it’s time to go to sleep. Figure out what relaxes you, and incorporate that into your nightly routine. Whether it’s yoga, reading, meditation, a bath, a hot beverage… it’s about what feels good to you and helps you ease into a chilled out state. Be sure to avoid blue light where you can; this slows down the production of melatonin, so you’ll find it more difficult to drift off. Reduce your screen time by leaving your phone in another room, choosing a physical book instead of an e-book, or listening to a podcast rather than scrolling TikTok.
Pay Attention to Diet and Hydration
Your diet plays a key role in how well you sleep. In the lead up to bedtime, avoid heavy meals and caffeine as they can disrupt your rest. Meals should be done and dusted around 2-4 hours before you’re planning to go to bed; additionally you should avoid caffeine in the 6 hours before you go to sleep! Opt for decaf coffee or tea instead, or stick to water and juice.
It is important to stay hydrated throughout the day, for a variety of reasons but also for improving your sleep quality. Feeling dehydrated can leave you uncomfortable and struggling to drift off, but if you drink enough you’ll be nicely ready to fall asleep. Do try and avoid excessive fluid intake before bed, though, as that will have you needing to get up and use the toilet just as you’ve gotten comfortable!
Create a Sleep-Friendly Environment
Your bedroom needs to be the perfect environment for falling asleep. Reduce any noise within the room where you can, as even low levels of noise can disrupt your sleep and have you lying awake staring at the ceiling all night. Try out some ear plugs to reduce the amount of noise you can hear, keep the windows closed, and see if white noise helps you at all. Get rid of anything that beeps or buzzes during the night, too!
As well as noise, light exposure can keep us awake – it tricks the body into thinking it’s daytime, and therefore not time to sleep. An eye mask can help, as can blackout curtains. Make sure any devices that flash or light up are either turned off or in another room.
Manage Stress and Anxiety
If there are two things that get in the way of a good night’s sleep, it’s stress and anxiety. Practise some relaxation techniques like yoga and meditation, as these will encourage you to breathe deeply and relax; by calming your brain down and switching off, you’ll be in the mood to fall asleep with ease. From progressive muscle relaxation to controlled breathing, there are plenty of ways you can focus on relaxation before bed.
Consider keeping a sleep diary – fill it in each morning, and write down how well you’re sleeping as well as anything that had made you feel stressed that day. This way you can identify, and hopefully better manage, your triggers.
Exercise Regularly
Physical activity has an abundance of benefits. From keeping you healthy to reducing stress, it’s super important to get your body moving at some point each day. By exercising during the day, your body will appreciate the rest by the time it gets to bedtime – and you’ll feel much more able to snuggle in and fall asleep. Whether it’s a brisk walk, pilates or playing football, find some exercise that works for you and try to do a little each day. Try to get it done at least 2 hours before going to bed, to allow the release of endorphins to diminish slightly and prevent you from being kept awake.
Limit Alcohol and Smoking
Drinking too much alcohol, especially in the lead up to sleep, can increase the amount of non-REM sleep – meaning you are likely to wake up feeling groggy and irritable. Heavy drinking can also keep you awake at night, reducing the overall amount of sleep you get. Smoking also reduces the quality of your rest; nicotine is a stimulant, so it can keep you awake. Having a cigarette just before bed can disrupt your neurotransmitters and stop you falling asleep. So, when it comes to drinking and smoking, try to limit these in the run up to bedtime!
Get Exposure to Natural Light
During the day, make sure you’re being exposed to natural light! This comes back to regulating your internal body clock, and helping your brain distinguish between day and night. The change between light and dark helps with the production of melatonin, which in turns helps you sleep. This balances your sleep-wake cycle, so it’s super important. If you’re struggling to increase your natural light exposure during the day, try to ensure all curtains and blinds are open, and prioritise getting outside for a quick walk or even just some time in the garden.
Consider Professional Help
So, when do you need to seek medical advice? If you’re struggling to drift off every single night, finding you only get a few hours if any at all, or waking up frequently then you might need to consider speaking to a doctor or sleep therapist. They can advise, offer personalised help, or prescribe any necessary medication. There are different types of sleep disorders, such as insomnia which can be treated with sleep aids or CBT, and sleep apnea, often treated with a CPAP machine.
Improving Your Sleep Quality
From relaxing before bed to cutting down on drinking, turning your bedroom into a sleep-friendly environment and establishing a consistent bedtime routine, there are plenty of ways you can improve your sleep quality. A good night’s sleep is vital for better overall health, so it’s really important that you take these actionable steps towards enhancing your nighttime rest! Upgrading your bedding, staying hydrated and cutting down on screen time are some of the easiest ways to do just that.
