Insomnia and bad sleep quality are not abnormal, but that doesn’t make it any less frustrating. There are many causes of poor sleep quality, and here are some tips that can help you fix it. The order of the list does not reflect the importance of the measures. The list below is intended as advice only and should not replace professional help, but it may be measured to consider if you have problems with your sleep. If you experience sleep problems that cannot be solved, contact your doctor or a specialist in the field. Good sleep quality is very important to obtain a good quality of life.
1. Regular routines
Be consistent about when you go to bed and when you wake up. Sleep quality can be drastically improved by maintaining a regular bedtime routine.
Try to keep your bedtime routine within + – one hour.
2. Caffeine, nicotine, and other stimulants
Stimulants such as caffeine and nicotine, in the hours before bedtime, can interfere with sleep. A well-known piece of advice is to avoid ingestion within four hours of your bedtime.
3. Physical activity
Physical activity is important for public health! But activity in the hours before bedtime can affect falling asleep. Activity with high stimulation or thought-provoking tasks can make the adrenaline pumping! Be aware of this before performing these sessions.
4. Food intake
Intake of carbohydrates and proteins can increase the uptake of tryptophan in the brain, which converts to serotonin and eventually melatonin. Melatonin is the hormone that tells your body that it’s time to go to sleep. A meal with more carbohydrates and protein and less fat could therefore help you sleep better. Remember that if you are working on weight reduction, these calories should not be in addition to what you have already eaten, but for example in the form of carbohydrate- and protein-rich evening meals.
5. Blue light
Avoid or reduce blue light late in the day and evening. The blue light from various light sources such as TVs, mobile phones, tablets, etc., can affect melatonin production and thus sleep quality. Today, there are many smart features that reduce the blue light and make the screen of the various devices more yellowish and hot. Light in general will affect melatonin production, but it is the blue light that has the most negative effect.
6. Sun protection and dark walls
The darker the bedroom, the better you sleep! As mentioned above, light can affect melatonin production. Make sure that the alarm clock, mobile phone, outdoor lighting, etc. do not light up your bedroom! Dark walls and light-shielding in the windows are two good measures!
7. Power naps
It is said that a “power nap” is good for productivity. Some feel the need, others do not. There is no right or wrong answer here. But what we do know is that a “power nap” is generally not recommended for people who struggle with bad sleep quality. So if you struggle to sleep at night, you should avoid sleeping during the day as much as possible.
We hope some of these tips can help you on the path to increased sleep quality!