We humans spend a third of our life sleeping – if we’re lucky. The average person spends 26 years of their life asleep, meaning that we should be prioritising our sleep and sleeping conditions – because it can even improve other areas of our lives.
For the most part, however, we pay little concern to our slumber unless we’re struggling to sleep or feeling uncomfortable in our beds. And, with widespread uncertainty around the rising cost of living, you’d be forgiven for enduring some sleepless nights recently.
There are plenty of ways that you can boost your sleep quality, from committing to a schedule and improving your nutrition throughout the day to creating a dedicated mindfulness routine. With that in mind, the nutrition and wellness experts at Made4 Vitaminshave eight tips to help boost your quality of sleep.
Stick to a strict schedule
One of the most important ways in which you can maximise the quality of your sleep is by sticking to a rigid sleep schedule. Eight hours is generally accepted as the optimal amount of sleep for a healthy adult; sleep deprivation can lead to greater risks for dementia, depression, anxiety and more. Recent research suggests that oversleeping can also have negative effects on one’s health, increasing the likelihood of obesity and regular headaches.
Consistency is key – maintaining a regular bedtime and waking up time allows your body’s internal clock to establish a routine and can make it easier for you to fall asleep on an evening. If you’re struggling, a sleep calculator like this one can help you to stay on top of when your optimal bedtime and wakeup time.
Regulate bedroom temperature
Regulating your bedroom temperature helps your body maintain a comfortable temperature for sleep; during the record-breaking heat this summer, people up and down the country struggled to sleep. Since our bodies cool down as we prepare for sleep and throughout the night, maintaining a cooler temperature in your bedroom can help you enjoy better-quality sleep by preparing you for bedtime.
The ideal room temperature for sleep sits right around 18.3°C, which might seem a little cold, but with the addition of your duvet or blanket, you’ll be just fine!
Nutrition is key
According to Sleep Foundation, there is growing evidence that sufficient nutrient consumption is important for sleep. A lack of key nutrients, such as calcium, magnesium, and vitamins A, C, D, E and K can be associated with sleep problems.
Meanwhile, high-carbohydrate meals can impair your sleep quality, particularly eaten close to bedtime. Diets such as the Mediterranean Diet, as well as the Dietary Approaches to Stop Hypertension (DASH) Diet, are designed to provide a positive nutritional balance. Whilst there has been limited research into these diets’ effect on sleep, early data suggests there could be a correlation between these diets and improved sleep quality.
Try a supplement
For those struggling to get the required nutrition in their daily diet, regular and tailored vitamin supplements can help improve the quality of your sleep. For example, vitamin b12 supports your body’s regular metabolism, which can help properly prepare you for sleep at night.
Other supplements, like 5-HTP and melatonin, can regulate your mood, appetite and sleep, to ensure a consistent night’s sleep. Often, the vitamins that you need to achieve a particular function, such as better-quality sleep or improved gut health, depend on demographic factors such as age, sex and ethnicity, so make sure you do your research!
Invest in your bed
Buying new duvets, pillows or even a mattress can be a painful expenditure, considering you’ll barely get to enjoy them whilst you’re conscious! However, given the amount of time you’ll spend using them throughout your life, chances are, they’ll pay for themselves.
Your sleeping positions and personal needs will help choose the correct mattress; for example, firm mattresses are recommended for people with back pain. Though bedding rules aren’t set in stone, the wrong firmness could have a negative impact on your sleep and health, so choose based on your personal preference and specific recommendation.
Tailor your sleeping environment
The area you sleep in is almost as important as your bedding and mattress – creating an environment in which you feel comfortable sleeping can make it easier to fall asleep and encourage deeper, better-quality sleep.
It goes without saying that your room should be quiet and dark – be sure to switch off any devices with built-in lights or screens, and keep your room dim if you’re reading before bed. If you’re having to deal with irregular or inconvenient noises throughout the night, earplugs may be helpful. Alternatively, you could try using a fan or white noise generator in your room to help you block out other noises.
Make the most of nature during the day
Your circadian rhythm – essentially your body’s natural clock – is what tells your body when it’s time to sleep. Sunlight helps dictate your circadian rhythm, and keeps it in consistent cycles. This means that it can be harder to get to sleep if you’ve not been outside in the morning on a given day.
By ensuring that you get regular access to sunlight every day, you can help keep your circadian rhythm regular and reliable, and maximise your chances of being able to sleep properly.
Create a mindfulness routine
Research suggests that 73% of 25-35-year-olds chronically overthink, and the most common time for overthinking is when you’re trying to sleep, because all distractions have been stripped away.
To prevent anxiety and rumination from obstructing your sleep routine, try implementing a customised mindfulness routine. This can include blocking out all sources of anxiety – like turning off your phone an hour before bed – or taking a long, calming bath before bed.
If you’re worried about multiple things, it can be helpful to write them down before going to sleep; that way, they’ll remain on the page rather than bouncing around in your head.
Dr Bhasha Mukherjee, Medical Lead at Made4 Vitamins, comments: “The vast majority of British people are aware that they should be getting eight hours of sleep each night, but have little idea about how to actually achieve a full night of good-quality sleep. Many of the steps to ensure a good night’s sleep must start earlier in the day, and can range from mindfulness to nutrition and ensuring you get out in the sun during the day!”