We spend nearly a third of our lives asleep, yet many still struggle to get proper rest.
As the new year brings fresh resolutions for better self-care, sleep experts have revealed five essential hacks to improve both sleep quality and the transition into slumber.
Mind your coffee
Coffee lovers struggling with sleep may need to reconsider their daily intake, according to experts at Meditopia. They warn that excessive caffeine can disrupt sleep cycles, making it harder to drift off at night.
They recommend limiting consumption to no more than two cups daily, particularly avoiding coffee later in the day.
Instead of reaching for another coffee, try alternatives such as drinking water, getting fresh air, or doing some light stretches to maintain energy levels.
Five hacks can help you sleep more easily
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Battle the blue light
Research shows that devices emitting blue light can negatively impact both our eyes and sleep quality. A study found that using blue light filtering lenses two hours before bedtime reduced insomnia symptoms and improved sleep quality compared to regular lenses.
Experts recommend avoiding phones, computers and televisions at least one hour before bed.
Alternative activities include listening to the radio, podcasts or sleep stories. If screen use is necessary, enabling night screen mode can help filter blue light exposure.
Create a calming environment
Technological devices can trigger anxiety through excessive stimuli, making it crucial to limit their use as bedtime approaches.
Experts recommend dimming lights during the evening to help the mind unwind after a long day. Playing soft background music can contribute to a more relaxing atmosphere.
Simple activities like reading a book whilst enjoying chamomile tea or warm milk can become effective parts of a peaceful evening routine. These calming practices signal to your body that it’s time to rest.
Perfect your sleep hygiene
A warm shower before bed can help release bodily tension and prepare for rest. Fresh, clean bedding and pyjamas create an ideal sleep environment, particularly when they carry a gentle fragrance.
Experts suggest adding a few drops of lavender oil to your pillow for its calming properties.
You can also massage lavender oil into your head, neck, hands, or shoulders.
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Experts warned not to drink more than two cups of coffee
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Remember to ventilate your room briefly, allowing fresh air to circulate before settling down.
Ease your mind into sleep
Meditation can be particularly effective when racing thoughts keep you awake at night. Sleep-focused meditations, available online, can guide you towards peaceful rest.
Try gentle stretching exercises, such as rolling your shoulders or reaching for your toes whilst in bed. Breathing exercises complement these movements, helping to maintain presence and release intrusive thoughts.
If sleep difficulties persist, experts emphasise the importance of seeking professional help through your doctor or a therapist.
