There are plenty of things you can do to improve your sleep quality. I have not been sleeping as well lately and I know that’s its mainly down to what I have been eating. So, I might as well add that suggestion to the top of my list!

Avoid Refined Sugar

By the time my boys eventually go to sleep it can be quite late when I have my final cup of tea and what I consider my well earnt chocolatey snack. However, you really shouldn’t eat two hours before you go to sleep.  I am regularly breaking that rule and paying for it with disrupted night’s sleep.

To improve my sleep quality, I need to knock that naughty habit on the head. My body should be shutting off to sleep not having sugar to overstimulate the cells and fire my body back into action! Also, the less sleep you get means the more you crave sugar so it’s a vicious cycle really. Although I am trying to remedy it. If you do find yourself in desperate need of a snack, then a banana is an excellent choice. Bananas contain magnesium which can help you relax which encourages sleep.

Buy A New Mattress

You want to look out for a mattress that will support the contours of your body for a comfortable night’s sleep. If you do not sleep well it might be time to invest in a new mattress like those available from Ely mattress. Handmade in the UK these mattresses are designed to offer enhanced support with 4000 pocket springs. The natural layers help regulate your body temperature so you do not get too hot, which can impact sleep quality.

Many mattress companies offer a 30-day sleep trial. I think these trials are a useful way to make sure you have picked the right mattress. If you wake up achy and stiff, then perhaps you need to return to the drawing board. But if you feel well rested then you know you made the right choice.

Think About Light Exposure

In the day you need to have plenty of natural light. So, if you can get the kids off their consoles and head outdoors. The more natural light the better you will all sleep. In the evening make sure you reduce your exposure to blue light. This is the light from your mobile phone and computer. You can download apps that help mitigate the impact of blue light or just be very strict with yourself and make sure you swap the technology for a book before bed!

Be Consistent

Try and got to sleep at the same time each night to condition your body that its now time to nod off. Then try and wake up the same time each day too. By working on your circadian rhythm (internal body clock) you will find it less of a battle going to sleep. A circadian rhythm disorder can make it hard for you to stay asleep so its very important to get into a good routine at bedtime.

Have A Bath

A warm bath before bed has been found to improve sleep quality. It is effective because it alters your body temperature. To have a good sleep you should aim to have your bath an hour before bed. It helps with the bodies circulation so they will be cooler by the time they go to sleep.

Hopefully by following these five suggestions you should have a better quality of sleep. There are other things you can also try like natural supplements or changing your bedroom environment so it’s a peaceful sanctuary to encourage sleep. It could be something as simple as changing the colour of your bedroom.