1. Don’t consume caffeine too late in the day

One of the easiest ways you can improve quality of sleep is by limiting your caffeine intake. Research shows that a single cup of coffee six hours before bed is enough to cause sleep disturbances.

Keep your caffeinated beverages as a morning treat and swap them for herbal teas, water and juice from the afternoon. Even better, choose drinks that boast sedative qualities like chamomile tea.

2. Limit your evening meal

When planning your meals, think “breakfast like a king, lunch like a prince and dinner like a pauper.” Ultimately, your body can’t reach a state of restfulness if it’s distracted by digestion.

There’s a wealth of other health-boosting benefits to eating the bulk of your food earlier in the day. One study found that people who ate larger breakfasts and smaller dinners lost two and a half times more weight than those with the opposite calorie distribution. Plus, mini meals are better at stabilising blood sugar levels.

3. Get out in the sunshine

We can’t talk about sleep without mentioning the circadian rhythm – the body’s internal clock, which signals when it’s time to rest and rise. Unfortunately, artificial light has disrupted this cycle, meaning we no longer receive reliable cues.

One solution is to spend more time outside during the day. This trains your brain to associate sunshine with wakefulness and night-time with sleep.

4. Avoid blue light before bed

Similarly, avoid blue light before bed. Blue light suppresses melatonin production – a hormone that regulates our sleep cycle. Sources include the sun, screens and fluorescent bulbs. Ideally, hang blackout curtains to combat light pollution and swap blue-toned bulbs for red alternatives.

5. Create a restful night-time routine

The body and brain love structure, so establish a healthy evening routine that gets you in the mood for sleep. While the activities matter, it’s more important to create a sequence that shifts the focus from day to night.

For example, you might have dinner at 6pm, turn off the television at 8pm and read a book until 10pm. The set times help the mind anticipate sleep, especially if you have an unreliable circadian rhythm.

6. Exercise during the day

Learning how to sleep better doesn’t have to be complicated. Instead, it’s as simple as moving your body more!

Exercise is the antidote to restless nights, burning off anxious energy and reducing sleep onset (the time it takes to drop off). As well as fatiguing the body, it indirectly helps by facilitating weight loss and decreasing the risk of sleep disorders, like obstructive sleep apnoea (OSA).

Remember, you don’t want to excite the body before bed. Exercise raises your core temperature, which isn’t conducive to sleep. As such, plan your workouts for at least three to four hours before hitting the hay.

Also Read: The Benefits of Nordic Walking

7. Invest in a high-quality bed linen

Your bedroom should be a peaceful sanctuary overflowing with luxurious bedsheets and pillows. Most importantly, invest in a high-quality mattress that supports your back comfortably.

Memory foam mattresses are also popular, moulding to the shape of your body to relieve painful pressure points. When purchasing sheets, prioritise high thread count and breathable fabrics, like Egyptian cotton.

8. Pay attention to your anxiety

The best evening routines in the world don’t stand a chance against crippling anxiety. If you find yourself reliving your most embarrassing moments and deepest fears at 2am, you might need to speak to a professional.

Alongside traditional counselling, book a visit to our wellness clinic. We offer a range of innovative treatments that tackle anxiety-induced insomnia, like wellness and lifestyle coaching, hypnotherapy and NLP.

Alternatively, forget about tomorrow’s to-dos and treat yourself to a stress-busting massage. Taking some time for yourself is essential self-care!

Related: Can Hypnotherapy Help Reduce Anxiety?