5 Tips for better sleep - Oxford House

5 Tips for better sleep

1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and make it easier for you to fall asleep and wake up.

2. Create a comfortable sleeping environment: Keep your bedroom cool, dark, and quiet. Use comfortable bedding and pillows. A white noise machine can help block out any external noise that might disturb your sleep.

3. Limit exposure to screens before bed: The blue light emitted by electronic devices can suppress melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bed, or use a blue light filter on your devices.

4. Establish a bedtime routine: Develop a relaxing bedtime routine that signals to your body that it’s time to sleep. This can include activities such as reading, meditation, or listening to calming music.

5. Avoid caffeine, nicotine, and alcohol close to bedtime: These substances can interfere with sleep, so it’s best to avoid them for several hours before bed. Instead, try a relaxing activity like yoga or a warm bath to help you wind down before bed.

Remember, it’s important to make these changes in a consistent manner, setting a routine and sticking to it, it will help your body and mind get used to the new schedule and optimise your sleep. It’s also important to keep in mind that sleep problems may be a symptom of an underlying condition. If you continue to have trouble sleeping despite trying these tips, it’s a good idea to speak to your doctor or a sleep specialist.