It is essential that you manage to get a good night’s sleep because your body needs to be able to rest and recharge after a long and stressful day. It is especially important for your physical health and mental wellbeing. Thus, here are 10 tips for better sleeping habits.

  1. Avoid technology – All devices emit a blue light, which suppresses the production of melatonin, the hormone which is essential for sleep. Hence, try to limit your use of technology to at least 30 minutes before it’s time to sleep.  
  2. Food to eat and avoid – Foods high in sugar will keep you awake if consumed in the evening. Avoid this type of food so that you can feel tired when you go to bed. Instead, eat foods that make you sleepy, such as rice, dairy products, and oats. All of these have a chemical product that makes you feel more tired. 
  3. Avoid drinking alcohol – Just like the type of food you eat, consuming alcohol can disrupt the production of melatonin. It’s important to cut out drinking alcohol at night from your routine if you want better sleeping habits. 
  4. Exercise Exercise can help with sleeping better, reducing anxiety, and even relieving stress. You can even exercise for just 20 minutes a day.
  5. Decrease exposure to bright light – Sleeping in a dark room will help promote sleep. It will help remind your brain that it’s time to shut off and go to sleep. 
  6. Be consistent – We all have an inner clock that can wake us up in the morning. Try going to sleep and waking up at the same hour every day, and see what a difference this will make. It will help balance your inner clock and allows you to get enough sleep during the night. 
  7. Optimise bedroom temperature – If we’re feeling too hot or too cold, we tend to find it difficult to fall asleep. Find the idle temperature for you to sleep at by switching on or turning off the AC and it will make all the difference. 
  8. Minimise noise – Background noise can also interfere with the type of sleep you get. It can prevent you from falling asleep or even staying asleep. If background noise is an issue, try using earplugs to block it out as much as possible. 
  9. Limit caffeine after 3pm – Keep an eye out on how many caffeinated drinks you make use of. They might help you stay awake during the day, but then they would also affect you when you try go to sleep. 
  10. Relax before bed – Around 1 hour or 30 minutes before bed, try and make sure that you clear your mind from all your worries. It will be much easier to fall asleep if you’re feeling at ease. Try reading or listening to relaxing music rather than staying on your phone. 

As has been emphasised throughout this article, it is crucial for us to get a good night’s quality sleep. For this reason, try any of the above 10 tips for better sleeping habits! 

Mandy Brincat is a Gestalt psychotherapist who enjoys working therapeutically with adults on various issues. These include general mental health and wellbeing. She also has experience working with anxiety, victims of domestic violence and eating disorders.

If you think that you can benefit from professional support on this issue you can reach out here.