Sleep is one of the most important factors that contribute to our health. It’s necessary for our brain to process information and consolidate memories. Poor sleep leads to fatigue, poor concentration, memory loss and a weaker immune system. Above all that, in the long-term poor sleep can affect your emotional wellbeing causing mental health problems such as anxiety and depression.
 
It’s not just about the amount of sleep you get, but it’s the quality of sleep that matters. Adopting a positive sleep hygiene routine (the life and environmental factors that contribute to the quality of our sleep) is paramount to improving the quality of sleep you receive. This can be done by:
 
1.     Avoiding stimulants: substances like caffeine, alcohol and nicotine, especially when consumed in the evening, can have detrimental effects on the quality of sleep you receive. Caffeine increases your heart rate and adrenaline production and alcohol acts as a diuretic, causing you to wake up often to go to the toilet. Reducing nicotine consumption leads to long-term health benefits, including better sleep quality. Hence, avoiding these substances would be the first step towards better sleep.
 
2.     Changing your eating habits: eating large meals just before bed, especially foods containing caffeine or refined sugar, can keep you up at night. A large meal takes a long time to digest while caffeine or refined sugar will boost your adrenaline, making it hard for you to fall asleep. However, going to bed whilst still feeling hungry is not good either. A light snack solves this problem.
 
3.     Controlling your environment: feeling comfortable in your bedroom is important. This includes controlling factors like noise, light, temperature and ventilation to find the perfect balance.
 
4.     Fixing your sleep pattern: if you’re consistent in your sleep and wake times, it can improve your long-term sleep quality. This not only means that you can wake up in the morning without an alarm, but also makes you more likely to fall asleep easily at night, hence receiving the right amount of sleep every night.
 
5.     Exercising regularly: exercise improves your mood and reduces anxiety, which in turn helps you rest easy at night. However, exercising at night can produce the opposite effects as it increases the amount of adrenaline released.
 
However, sometimes improving your sleep hygiene may not be sufficient to improve your quality of sleep. During stressful periods, you can’t stop your mind from wandering. In times like this, other methods need to be looked into. Four years’ worth of research on mindfulness-based interventions (MBI) shows that it can reduce insomnia and sleep disturbances in all individuals, regardless of age. Therefore, practicing mindfulness may be the most effective method to improve both the amount, and quality of sleep you get. The best part is it can be done anywhere, at any time!
 
6.     Practicing mindfulness: The purpose of mindfulness it to help you control your busy mind and go into a more relaxed state. There are six pointers to keep in mind:
a.     Find a comfortable, quiet place to sit.
b.     Give yourself a time limit. If you’re just starting out, choosing a shorter time, like 5-10 minutes, would be helpful.
c.     Close your eyes when you’re ready and begin to breathe slowly.
d.     Pay attention to the ins and outs your breath.
e.     Be aware of your body. The position it’s in, the weight you feel on specific parts of your body (for example, your hands on your knees or your feet on the floor), the up and down movement of your chest.
f.      It’s normal for the mind to wander, it doesn’t mean you’re doing it wrong. However, as soon as you notice this simply bring your attention back to your breath.
 
As sleep plays such a key role in our day-to-day functioning, sleep should be on your list of top priorities. Incorporating the tips above into your routine will not only better your sleep quality but boost your cognitive functioning and improve your physical and emotional well-being, allowing you to feel your best every day.