Recent statistics show that 35.3% of adults get less than sleep than they should.
If you find yourself struggling to get enough quality sleep, it’s time to seek guidance. In this article, we will provide you with practical tips recommended by sleep experts to help you achieve an improved night’s sleep. Discover effective strategies to combat sleep issues and enhance your sleep quality for a refreshed and revitalised start to each day.
Many sleep disorders are strongly connected to cardiovascular disease (CVD), with poor sleep quality potentially causing or contributing to CVD, and CVD also potentially disturbing sleep.
Sleep disorders encompass a range of conditions that disturb the natural sleep patterns and lead to daytime symptoms. These disorders can impact the ability to initiate sleep, the duration of sleep, and the overall quality of sleep.
These main categories include:
- Insomnia
- Sleep-related breathing disorders
- Circadian rhythm sleep-wake disorders
- Central disorders of hypersomnolence
- Parasomnias
- Sleep-related movement disorders
13 practical tips that can help you improve your sleep quality and ensure you wake up feeling refreshed
- Go to sleep at the same time each night and get up at the same time each morning
- Refrain from taking naps during the day
- Go to bed only when you are drowsy
- Avoid caffeine and alcohol within six hours of bedtime
- Avoid the use of nicotine close to bedtime or during the night
- Regular exercise, but avoid strenuous exercise four hours before bedtime
- Avoid eating a heavy meal late in the day
- Minimise light, noise and extreme temperatures in the bedroom
- Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath
- Avoid using your bed for anything other than sleep or sex
- Try making a to-do list before you go to bed. This will prevent “Worry Time”
- Avoid clock watching
- If you have ongoing sleep issues seek professional medical advice
