5 tips to improve your sleep

You can improve your sleep by simply setting a sleep schedule, exposing yourself to at least 15 minutes of natural light every day, avoiding certain foods, adopting healthy sleep habits like a winddown routine, and investing in your sleep environment. 

A cosy room is key to a good night’s sleep, and don’t just take our word for it. Research led by the late sleep expert, Dr William C Dement, found that making your bedroom as quiet, dark and calm as possible is crucial to resting easy at night. 

Dr Dement also highlighted the importance of a restful sleep for making good decisions, performing better at work and just generally feeling happier throughout the next day. With that in mind, we’ve put together our recommendations for long, quality and healthy sleep. 

What are the common causes of poor sleep?

The most common causes of poor sleep include irregular sleep schedules, excessive screen time before bed, caffeine intake, uncomfortable sleeping environments, suffering from sleep conditions and even a poor diet. Stress, anxiety and other mental health concerns can also impact how well you sleep and how much sleep you get. 

How to sleep better 

Referencing Dr Dement, we’ve put together our top 5 tips for improving your sleep. 

1. Set a sleep schedule

Maintaining a regular, predictable sleep schedule was a key piece of advice from Dr Dement, and sleep specialists across the globe tend to recommend the same. Whether the weekend or during the working week, you should go to bed at the same time each night and aim to wake up at the same time too.  

By doing this, you’ll discover your body’s natural sleep-wake cycle (circadian rhythm), allowing you to feel fresher in the morning and in a better mood during the day, all while improving your performance, both mentally and physically. 

2. Expose yourself to light

Dr Dement also stresses the importance of natural light, recommending at least 15 minutes of sunlight a day as it helps set your circadian rhythm for sleep cycles. That’s all well and good in the day, but what about at night? Reducing your light exposure before bed, both natural and artificial, is key to a quality sleep. 

While this can be challenging when the clocks go back, investing in blackout blinds or wearing a sleep mask could be the answer.  

3. Food dos and don’ts 

There are certain foods you should avoid before bedtime, and other sleep-inducing foods that may help you drift off. For instance, dairy products such as milk contain tryptophan, which is a natural sleep chemical that could help you wind down. Here’s a further look at food dos and don’ts: 

Dos

Bananas: Magnesium and potassium both relax muscles 

Almonds: Melatonin and healthy fats help you sustain your energy overnight 

Kiwi: Some say this fruit boosts serotonin production, and it contains antioxidants 

Oats: Naturally contains melatonin and complex carbs which help you to feel calm 

Chamomile tea: Free of caffeine, and known as a calming, sleep-inducing hot beverage 

Yoghurt: Full of calcium which increases melatonin production 

Turkey: High in tryptophan, an amino acid that aids sleepiness 

Cottage cheese: A light but protein-rich snack that’ll keep you full as you sleep 

Cherries (especially tart cherries): Naturally rich in melatonin 

Don’ts 

Caffeine (coffee, tea, chocolate, energy drinks): Increases energy levels, stimulates the nervous system and delays your sleep 

Spicy foods: Indigestion-inducing while raising your body’s temperature, making it harder to drift off 

Fatty or fried foods: Take much longer to digest, leaving you feeling uncomfortable as you lie down 

Sugary snacks & desserts: Spike blood sugar levels, leading to restless sleep 

Alcohol: While you may feel drowsy, it can impact your sleep cycles 

Citrus fruits: Acidity can cause heartburn, which can keep you awake 

Tomato-based foods (like pasta sauce or pizza): Acidic and can trigger reflux. 

Processed meats (like bacon or pepperoni): High fat foods with lots of sodium contents, potentially affecting your digestion and hydration  

Is it bad to eat before bed?

Yes, it’s important to try and avoid large meals before bedtime as going to bed feeling full can make it harder to fall asleep as your body is going through the process of digestion, which could potentially leave you feeling uncomfortable. 

How does diet affect sleep quality?

Your diet can affect your sleep quality as digesting certain foods influence the hormones and brain chemicals that regulate your sleep. While some are sleep-inducing, others can cause disruption so it’s about eating a balanced diet at a reasonable time that isn’t too close to bedtime.  

4. Good nights make for better days 

Amazingly, around 25% of the UK population suffer from some form of sleep disorder, including insomnia, sleep apnoea, and restless leg syndrome. Rough nights lead to sleepy days, which of course impacts your mood and after time, sometimes your relationships. So, make sure adopting healthy sleeping habits is a priority as they’re crucial to everyday life. These include relaxation before bedtime such as a bath or reading a book, limiting screentime and creating a cosy, sleep-inducing bed set-up. Creating a relaxing bedtime routine that you stick to each evening will also signal to your brain that you’re winding down, making it much easier to relax and fall into a deep sleep. 

5. Environment is key

A comfy, relaxing sleep environment can help overcome many sleep obstacles, and the good news is that there are many simple things you can do to help improve your sleep space. Make sure your room is tidy, try and avoid lounging on the bed during the day so that you only associate it with ‘bedtime’, and remove distractions from your bedroom at night. 

Not to mention, comfort is key. A supportive and comfortable mattress should be the minimum when shopping for your sleep set-up. To top it off, fluffy pillows and a breathable but snuggly duvet will cocoon you to sleep, replicating that cloud-like feeling.  

By adopting these 5 tips, backed by the expert Dr William C Dement, you’ll give yourself the best chances of getting long, healthy sleep. If you found this article helpful, discover our advice on how to recreate the Premier Inn bedding experience at home.