Quality sleep is essential for maintaining good health and overall well-being. It supports cognitive functions, strengthens the immune system, and aids in metabolic regulation. On the other hand, poor sleep can negatively affect everything from your mood to your physical health. Here are three effective tips to help you get better sleep:
- Stick to a Consistent Sleep Schedule
Maintaining a regular sleep schedule helps regulate your internal clock and improves the quality of your sleep. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s natural sleep-wake cycle, known as the circadian rhythm. The circadian rhythm is influenced by exposure to natural light, so spending time outside in daylight—especially in the morning—can help regulate this cycle, making it easier to fall asleep at night. Our deSTRESS program supports this habit by incorporating daily routines that help stabilise your sleep patterns.
- Create a Relaxing Pre-Sleep Routine
Establishing a calming pre-sleep routine can signal your body that it’s time to wind down. Engage in relaxing activities such as reading, gentle stretching, or practicing mindfulness. Avoid stimulating activities and screens before bed, as they can interfere with your ability to fall asleep. Our deSTRESS program offers techniques and strategies to help you create a relaxing bedtime routine, promoting better sleep.
- Mind Your Nutrition and Caffeine Intake
What you consume can significantly impact your sleep. Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep cycle. High sugar intake, for instance, can cause fluctuations in blood glucose levels, leading to increased cortisol production that may affect your ability to fall and stay asleep. Our deSTRESS program provides balanced, low-sugar meals designed to stabilise your blood sugar levels and promote restful sleep. Including proteins and complex carbohydrates in your diet, such as those found in whole grains and legumes, can also contribute to better sleep by maintaining stable blood sugar levels and reducing nighttime awakenings.