Always feeling tired? Try these 6 tips for a better sleep

We all know how important sleep is for our mental and physical health, but it’s definitely a matter of quality over quantity. If you’ve been getting 8 hours of shut-eye every night but are still waking up tired, you might need to work on your sleep hygiene.

Sleep hygiene is all about being in the best position to sleep well every night - this includes a quiet, dark, and cool environment, and avoiding any stimulants before bed. To help you boost your sleep hygiene and get a proper night’s sleep, we’ve put together some handy tips.

1. Keep it cool

The temperature in your sleep environment is extremely important. As you might well know, sleeping during the warmer months can be difficult, and we can often wake up in the middle of the night sweating and struggling to get back to sleep. Make sure to keep your bedroom at a comfortably cool temperature all year round - 20°C is a good temperature to maintain.

2. Reduce blue light exposure

Blue light is found in devices like smartphones and computers and it plays havoc with your body’s circadian rhythm - it essentially tricks your body into believing it’s daytime. Be sure to turn off any bright lights and avoid using your device two hours before heading to bed. If you absolutely can’t do without your device, many smartphones now have settings to block blue light.

3. Don’t leave caffeine too late

Studies have shown that consuming caffeine up to 6 hours before bed significantly worsens the quality of your sleep. This is because caffeine can stay at high levels in your blood for 6-8 hours, keeping you awake and stimulated when you should be winding down for the evening. For a better sleep, avoid drinking caffeine after lunch time.

4. Try to be consistent

If you often have irregular sleep patterns, sleeping and waking at different times throughout the week, this can actually leave you feeling more tired. One of the best things you can do to reset your sleeping pattern and feel refreshed when you wake is to go to bed at the same time every night, and wake up at the same time every morning.

5. Get enough exercise

Studies have shown that regular exercise during the day reduces symptoms of insomnia and can halve the amount of time it takes for us to fall asleep. It doesn’t need to be anything too strenuous, just increase your active time throughout the day and you should notice a difference.

6. Don’t eat too late

If you often eat a heavy meal only an hour or two before you go to bed, this might be one of the reasons you’re struggling with poor sleep. It’s not ideal to lie down too soon after eating as it makes it more difficult for your food to digest. Enjoy a meal around 4 hours before bed to give you a better chance at catching some z’s.

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