10 ways to a better night's sleep

We can all struggle to get to sleep at some point in our lives. Here are some great tips for improving the quality of your sleep for when, no matter what you do, it seems to be evading you

1. Wind down before bed. Dim the lights and avoid screens for one hour before bed. The blue light emitted from devices can interfere with our natural sleep cycle. Have a bubble bath, play some relaxing music or read a book, anything that helps you transition from alert into a more relaxed state. This should make it easier to fall asleep more quickly.

2. Avoid alcohol and caffeine. If you think a little glass of wine will help you sleep, you are wrong! It has been shown that consuming alcohol prior to sleep will actually impair your ability to get a good night’s sleep. While it may initially help you fall asleep, alcohol reduces REM (rapid eye movement) sleep, the most restorative form of sleep. Likewise, caffeine is a stimulant which make it harder for the body to switch off. Try to have your last coffee by mid morning.

3. Go to bed at the same time each night and wake up at the same time each day. Research has shown those with a consistent routine are more likely to release hormones associated with sleep at the right time and this supports the body’s natural circadian rhythm, or body clock.

3. Avoid napping during the day. When you experience insomnia, those day time naps can be very tempting. However, daytime naps may perpetuate a cycle of reduced tiredness at night and therefore greater insomnia. If you must nap, try to keep it under 20 minutes.

5. Use a mediation app. One of the greatest developments of late has been the huge quantity of great meditation apps available. Meditation brings you in to the present moment, thereby assisting you to increase calmness, reduce stress and anxiety, improve concentration and get better sleep.

6. Make sure your bedroom is cool and dark. Being in a comfortable, dark environment is essential for good quality sleep. The best temperature for sleeping has been found to be around 18 degrees Celsius.

7. Know how much sleep you need. Most adults need 7-8 hours sleep a night, where as children and teenagers need more. Everyone varies a bit, so work out what duration of sleep is best for you.

8. Remove distractions from your room. If you having trouble sleeping, watching the clock can make it worse. Remove the clock or any other known distractions from the bedroom so you’re not tempted to look at them (phones included!)

9. Avoid sleeping pills. While they may appear as an easy fix, sleeping pills can be addictive and they don’t address the root cause of your insomnia. It is important to find out what is causing the sleep problem in the first place, particularly if despite all your best efforts to address the points above, it is still not improving.

10. Seek professional help. Not sure if you have a sleep disorder? If you find yourself persistently feeling tired and wanting a nap during the day, you may suffer from one. Common sleep disorders include snoring, sleep apnoea (a breathing abnormality) and insomnia. Not getting enough sleep can seriously impact your health and safety, so if you’re feeling sleep deprived, see your doctor for advice.