Best Tips to Improve Your Sleep

Today I’m going back to a question about sleep I was asked in the first week of my Ask a PT blog posts. That’s because today I am surviving off just 5 hours after having to take my wife to a 7 am doctor’s appointment

It’s important to remember that even with the best of intentions, sometimes we’re not going to get a good night’s sleep. I don’t know about you, but when I know that I have to wake up particularly early (5:30 am), my sleep is terrible.

So I hope this post doesn’t descend into rambling incoherence due to exhaustion!

Best Tips to Improve Your Sleep

Question: What can I do to sleep better each night? 

Answer: If you want to sleep well, you need to approach your bed like you would a gym. I don’t mean that you need to chalk your hands up and put on a weightlifting belt. I mean that you need to focus on consistency, supplementation, diet, and location.

Consistency

You need to be going to bed at the same time each night (where possible). This makes a huge difference to sleep latency (how fast you fall asleep) as well as sleep quality.

Waking up at the same time each morning is also very helpful. If you go to sleep and wake up at the same time every day, your sleep quality will skyrocket [1].

But you also want consistency in all your other sleep habits. What you do 30 minutes before your bedtime can influence your sleep quality. Are you quietly meditating or listening to thrash metal with the volume turned up to 11?

Your body loves consistency in your routine and will respond very well to it. Keep this in mind.

Supplementation

Supplements that contain ingredients such as zinc, magnesium, and ashwagandha can help you to sleep better. This is because these ingredients can reduce stress and anxiety, lower cortisol, and help you to relax.

Anyone who has tried to fall asleep the night before a big exam will know how hard it can be.

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Diet

Eating too much food too late at night can affect your sleep. As can consuming food and drink that contains stimulants such as caffeine. If you are having trouble with your sleep, then why not try eating a little earlier?

Foods that are high in L-tryptophan can also help you to fall asleep. Meat, dairy, nuts and seeds are excellent sources of tryptophan. Drinking a glass of milk (or a casein protein shake) before you go to bed could help.

Just remember not to eat too much, or your strategy will backfire!

Location

I’d recommend sleeping in a bed where possible! Seriously though, your sleeping location (bedroom) can have a large influence on how good your sleep is.

Getting the room temperature just right (most people sleep better in a slightly cold room), getting your bedding to be clean and comfortable (you’ll notice the difference between a fresh new pillow and one that hasn’t been cleaned since 2010), and ensuring that your room is free from noise will really help.

If you can put all these things together, then hopefully you’ll notice an improvement in your sleep over the next month.

I hope the four best tips to improve your sleep help you tonight!

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References

[1] https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext