Waking up feeling revitalised and refreshed begins with creating the correct sleeping environment in the evening.

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Our modern lifestyles, changing work hours, invasive technology and a multitude of other new demands have changed our sleeping habits.

We have lost access to the simple things we once took for granted. We have forgotten how to wind down in preparation for sleep, instead we rush about trying to add hours to our day.

Ideally, we should waken feeling refreshed and full of new energy to begin our day. Our energy levels should remain consistent enough to meet our physical and mental needs.

Tips for improving sleep quality

If you are having trouble getting/staying asleep and waking up feeling tired, then the following tips could be of assistance.  

1.Establish a healthy sleep routine by going to bed and waking up at the same time each day. Introduce a relaxing routine before bedtime such as a reading or taking a warm bath or shower. In time your body will recognise and respond to these cues.

2.Limit the amount of time you spend in bed “not” sleeping. The recommended 8 hours of sleep per night is a guide only. If you find it difficult to fall asleep then try going to bed a bit later.

 3.Lying in bed wide awake, looking at the time and willing yourself to sleep increases anxiety make. Try getting up and sitting in a comfortable chair for a while so your bed does not become related to a source of stress.

4.Televisions, laptops and mobile phones should not be used in bed, the bedroom should be associated with rest and not activity. Try and avoid computer and mobile screens for at least 2 hours before bedtime. Blue light from these devices disrupts the sleep wake cycle as it affects the release of melatonin making it harder to fall asleep. 

5.Ensure that your bedroom encourages a sense of relaxation. Make sure that the room temperature, lighting and your bedding are all comfortable. Blinds that can block out light and a quite atmosphere are also essential for promoting sleep. Sleep masks, ear plugs, room humidifiers and listening to nature on apps or a CD are all useful sleep aids.

6.Avoid stimulants such as alcohol (which disrupts your sleep cycle as your body processes it later in the night), cigarettes, tea and coffee. Eating dinner late as well as having spicy, heavy and greasy foods can also disturb sleep.

7.If you need to take a nap during the day then limit it to half an hour so it doesn’t affect your night’s sleep.

8.Exercise helps to promote sleep however strenuous activities are not recommended for some individuals closer to bedtime.