7 tips for better sleep

According to the Sleep Council, a UK charity, 1 in 3 adults in the UK reported experiencing problems in 2020. In addition, 38% of adults reported that their sleep quality has deteriorated during the pandemic, and 45% said that their mental health has been affected by their sleep. They also reported that adults have been sleeping an average of 6.9 hours per night, which is below the recommended seven to nine hours.

Therefore, as part of the UPC Club and First Steps to Fitness we really need to try and support you in making better choices when it comes to what we call, ‘sleep hygiene’.

What is Sleep Hygiene?

Sleep hygiene is making the most of your routine to help improve your overall health. If we get these basic elements right and improve overall quality, not necessarily quantity, we should also see benefits in your body composition, your daily work performance, and your training performance.

Often people look for advanced elements like nasal breathing, or something they see on social media as the reason they aren’t sleeping very well. However, they simply aren’t getting the basics right. By practicing the following seven steps and routines, you can enable your body and mind to rest and recharge.

It involves setting up a regular schedule, developing a consistent bedtime routine, and creating an environment that is conducive to good sleep.

Here are seven top tips for establishing a good sleep hygiene:

1. Stick to a regular schedule: Going to bed and waking up at the same time every day helps regulate your internal body clock and can help you sleep better at night.
2. Exercise regularly: Exercise can help reduce stress and help you sleep better. Aim to exercise at least 30 minutes a day and avoid exercising too close to bedtime.
3. Avoid caffeine and alcohol late in the day: Caffeine and alcohol can disrupt your sleep if consumed too close to bedtime.
4. Avoid screens and bright lights before bed: The blue light from screens can affect your melatonin levels and make it harder for your body to wind down.
5. Make your bedroom comfortable: Your bedroom should be a place that is comfortable and relaxing. Make sure the temperature is not too hot or cold, and use blackout curtains or an eye mask to block out light.
6. Relax before bed: Take some time to relax and wind down before bed. Listen to calming music, take a hot bath, or read a book.
7. Avoid naps: If you are having trouble sleeping at night, avoid taking naps during the day.

Remember by following these tips, you can create a healthy sleep hygiene routine that will help you get better rest and wake up feeling refreshed. This will in turn help you beat cravings, consume less calories and maximise your daily performance.