Is all sleep created equal? No, quality matters just as much as quantity. Poor sleep quality can lead to daytime sleepiness, irritability, exhaustion, brain fog, weight gain, and can generally stop you from feeling your best.
Let's look at a few things you can do to optimise your sleep.
1) Beverages high in sugar can keep you awake past your bedtime. Sugar can also stimulate appetite and cravings in some people. Over consumption to close to sleep can cause sharp rises and drops in your blood sugar levels which can wake you up throughout the night.
Tip: Try reducing your sugar intake late in the day to see if this improves your sleep.
2) Alcohol can interfere with your sleep patterns and not in a good way. Alcohol can cause fluctuating blood sugar levels which can affect sleep quality. Too much alcohol can also inhibit your body from getting enough REM sleep.
Tip: Swap out your evening glass of alcohol for sparkling water and a squeeze of orange juice.
3) Watch your overall caffeine intake. As it is a stimulant that increases wakefulness, consuming it to close to sleep can impact quality. Caffeine has a half life in our bloodstream of 5-7 hours.
Tip: Aim to not have any caffeinated beverages past 12pm.
4) Practice good sleep hygiene. Exercise, but not within 3 hours of bedtime. Avoid stimulating activities before bedtime, such as work. Establishing a relaxing bedtime routine. Get enough natural light throughout the day and keep the bedroom dark at night. A comfortable bed and a cooler temperature of around 16-18 degrees celsius.
Tip: Try one of the above sleep hygiene tips and see if it makes a difference.
5) Stick to the same sleep schedule. For sound sleep, it’s best to keep bedtimes and wake times as consistent as possible. Sleeping at differing times can cause you to be restless.
Tip: Go to sleep and wake up at the same time consistently for at least a week.
6) A wind down routine is about signalling to your body that it’s time for sleep. Your bedtime routine should be performed away from lights and screens. It might include relaxing activities like stretching, reading a book, practicing a breathing technique, or calming your mind with meditation.
Tip: Test a few to see what works for you
