Health and Wellbeing

5 tips for improving sleep quality

Mar 16 2017

We all know that getting a good night’s sleep is essential for our health and general wellbeing. Research has linked sleep deprivation to a wide range of health issues, such as long-term memory problems, heart disease and diabetes. In fact, a lack of sleep could even shorten your life expectancy.

Here at Capital Physio, we’ve put together 5 tips to help those of us seeking the elusive good night’s sleep.

1. Meditation

Many people think that meditating is only something that can be done with years of practice but there are many beginners techniques that could help you to get a better night’s sleep.

By meditating, even if only for a few minutes a day, before you go to bed (or even in bed), you can prepare yourself for sleep, by lowering your heart rate and letting the stress of the day slide away.

Try taking 3 deep breaths, in through your nose and out through your mouth. As you breathe out, imagine the stresses and strains of the day (and the thoughts that go with them) exiting your body, along with the air. Then, concentrate on each part of your body, working from your toes upwards, and ‘switch it off’. These simple techniques are surprisingly effective.

2. Take a bath

Our body temperature naturally dips at night. This process begins around 2 hours before we go to sleep. By taking a hot bath about 2 hours before you go to bed, you can ‘artificially’ raise your temperature. The rapid cool-down your body experiences immediately after you get out of the bath, can help to relax you and could be more likely to put you into a deep sleep.

3. Eat early

If you eat too close to your bedtime, your body will still be busy digesting. This can result in a bad night’s sleep. If you can, it’s a good idea to eat your evening meal at around 6pm or as early as possible and to avoid snacking later in the evening.

4. Relax with a face mask

Taking the time to relax before you go to bed can help to ready you for sleep. By using a face mask, especially a hydrating sheet mask such as this one made by KEEOME, you can take some time to unwind, whilst re-hydrating your skin, before heading to bed.

Adding a sheet mask like this to your nightly routine gives you the opportunity to slow down and de-stress. You could even get into bed before applying your sheet mask, as unlike traditional face masks, most sheet masks don’t require washing off afterwards.

5. Get into a routine

Going to bed at the same time every day and getting up at the same time each morning, can help your body to know when to expect sleep and enable your brain to go into ‘sleep mode’. The same can be said of following the same bedtime routine every night.

By taking a few simples steps, you can help yourself to relax and ready yourself for a good night’s sleep, which can result in improved mental and physical health.