#wellness: 8 Expert-backed tips for better sleep

Struggling to get a good night’s rest? Chronic sleep issues can impact your heart, blood pressure, weight, and overall well-being. With World Sleep Day as a reminder to prioritise rest, here are eight practical tips from Integrative Nutrition Health Coach Neelam Daswani to help you sleep soundly and wake refreshed

1. Create a comfortable sleep environment
Keep your bedroom dark, quiet, and cool - ideally between 18–20°C. Blackout curtains and a silk sleep mask can help block out unwanted light for deeper rest.

2. Limit exposure to screens
Avoid blue light from phones, tablets, and computers at least an hour before bed. This helps your body naturally wind down and prepare for sleep.

3. Watch your diet
Steer clear of heavy meals, caffeine after lunch (it can linger for 6–8 hours), and alcohol close to bedtime. Instead, choose sleep-promoting foods such as pistachios and those rich in vitamin B, and avoid eating 2–3 hours before you turn in.

4. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day - even on weekends - to keep your body clock in sync and avoid ‘social jet lag’.

5. Get morning sunlight
Expose yourself to sunlight as soon as you wake up to help regulate your circadian rhythm. Try to get plenty of natural light throughout the day.

6. Stay active (but not too late)
Regular physical activity can improve sleep quality, but avoid vigorous exercise close to bedtime as it may keep you awake.

7. Use soft lighting in the evenings
Switch from bright ceiling lights to softer table lamps or candles in the evening to encourage melatonin production and signal to your body that it’s time to wind down.

8. Manage stress before bed
Incorporate stress-reducing techniques such as Yoga Nidra, mindfulness, yoga, or meditation into your bedtime routine to help calm your mind.

If you continue to struggle with sleep despite these tips, consider seeking professional help to identify and address any underlying issues. Quality sleep is essential - make it a priority for your health and happiness!

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