Sleep Expert shares his advice for getting your best sleep ever in 2023 and 10 ways to create better sleep habits in the new year.
Martin Seeley, CEO and Sleep Expert for MattressNextDay:
- Down all electronic tools
“Using your phone, laptop or ipads right before bed can have an adverse effect on your sleep hygiene and could promote a disturbed sleep or interfere with your sleep quality. I would recommend removing all electronics from your bedroom in the evening. Ipads, TVs and Phones should be turned off for up to an hour before you go to sleep, this allows your brain to slowly switch off and unwind. The blue light emitted from our devices can often make us feel more wired and awake, and so scrolling on your phone right before sleep is the worst thing you can do. Instead, read a book, listen to a podcast or take a long bath to help you wind down. Research has shown that females get the most benefits out of evening baths, as this is a time that they can relax, have a bit of peace and enable their body to relax before bed.”
- Create a sleep sanctuary
“Creating a sleep sanctuary and a place that will allow you to drift off into a deep sleep is super important when it comes to making sure we get that all-important REM sleep. Your bedroom is for sleep, so the furnishings and environment should reflect this. Make sure all electronics are removed, and it is cool, dark and quiet. You should also ensure your room is free from clutter as a messy room can often subconsciously make us feel stressed and anxious which could promote migraine triggers. Try black-out curtains to ensure the room is dark enough, you may also want to light scented candles, and even try a weighted blanket which can help you to feel comforted and relaxed.”
- Eat well to sleep well
“Nutrition is important during winter, and eating the right foods and enough foods for our body is key. Your body needs more food during the colder, darker nights, however be sure to eat healthy and still try and get as much minerals and vitamins in your diet as you can. Hearty and healthy foods are always good this time of year; broths, soups, stews are always a mood booster during winter.”
- Invest in a good mattress
“How you sleep has a huge impact on your overall health and wellbeing, not to mention helping with your spinal alignment and posture. The wrong mattress and pillows can actually promote bad spinal alignment and increase chances of head, neck and back pain. There are many memory foam mattresses that can promote good and proper posture, and also help you to get a better, more comfortable sleep.”
- Create a new bedtime routine
“During the winter months, you may find that your body needs more sleep compared to other seasons, this is because the lack of daytime sunlight can trigger your body to produce more melatonin, the hormone that makes you sleepy – so feeling tired earlier in the day is often common but completely normal. Lean in to this and if you need to have an extra hour of sleep each night, then embrace it and adjust your sleep routine accordingly, winding down earlier with a bath, a book, meditation, create a relaxed sleep environment and get an earlier night’s sleep. Changing your sleep routine and sleep habits to fulfil your body’s needs will help you to feel more energised during the day, and you may find that you are waking up in a better mood, ready to embrace the cooler, darker, yet beautiful winters day ahead.”
- Reconnect with nature
“Reconnecting with nature and spending more time outside could be the answer to a better sleep in 2023. A study conducted in 2013 has shown that spending lots of time indoors in artificial light can disrupt the natural circadian rhythm, however increasing exposure to natural sunlight can help to reduce the consequences of that circadian disruption. So make sure to get out daily; go for long walks, runs and embrace the fresh air. “
- Get to know your chrono type
“Are you a night owl or an early bird? Getting to know your chrono type is the best way to work out how best you function and how to get the most out of your sleep. Everyone has a particular circadian rhythm known as a chronotype, which lets you know when you have the most energy, or when you need to sleep. Knowing yours can help you to schedule your life better, and allow you to make the most out of your days so that you can get into a better routine suited to you.”
- Reduce your caffeine intake
“Find yourself drinking excessive coffees during the day and then struggling to sleep at night? You may need to reduce your caffeine intake. Drinking too much caffeine too late in the day can leave you feeling wired well into the evening, and whilst this may be useful if you are heading to the gym or have evening plans, you may find it harder to drift off to sleep when it’s bedtime. Try to reduce the amount of coffee you have each day, and ensure your last one is early afternoon so the caffeine has time to leave your system before you head to bed. If you’re a bit of a coffee addict, you may want to switch to decaf so you can enjoy the flavour without all the caffiene.”
- Move your body daily
“It’s no secret that exercising daily can help you to sleep each night, as your body is fatigued and so is more likely to need a rest. Exercise is also the best thing you can do to help increase your energy levels, however during winter it can become increasingly difficult to find motivation to go. The best way to get over this is to exercise first thing in the morning, first of all it is light outside so you can go for a run or go to the gym during daylight hours, a morning workout can also increase endorphins, boost energy levels and help keep you motivated for the day ahead. You are also more likely to exercise if you get it out of the way first thing, as the idea of going to the gym when it gets dark in the evening can be quite hard.”
- Fall back in love with your bedtime
“Often the lines between evening and bedtime blur, and we find ourselves watching TV in bed, working from bed or sitting on our phones. Try and distinguish clear boundaries between evening time and bedtime, which will help you to switch off and fall back in love with the routine of going to bed. The feeling of being in a comfortable, warm bed is unbeatable, and many people take it for granted. Treat yourself to a nice bedtime bath, invest in good quality bed linen, pillows and mattresses, light candles, add dim lightening to your room, and just make the most of a wonderful time of day.”
