How to Get Better Sleep, According to a Sleep Expert

Do you want to know how to sleep better at night? Kate Bridle of Sleep HQ in Hong Kong shares her insights and top tips on how to get a good night's sleep.

1. Keep it regular

Kate says, “A regular wake up time is more important than a regular bedtime because this sets our body clock and this helps us to have good quality sleep at night.”

2. Not getting enough can make you sick (and fat)

Kate says, “We crave more unhealthy food when we are not well slept. Our exercise isn’t as efficient we can’t burn fat efficiently so if you are trying to get fit, then if you are sleep deprives you are burning muscle more than fat. We’re also more open and more at risk to colds, sickness, disease as well.”

3. Catching up on sleep isn't good for you

Kate says, “We are throwing our body clock off at the weekends which is causing a number of issues day to day with how we feel but also long term with our health.”

4. Quality is more important than quantity

Kate says, “The quality of sleep really is more important in terms of our health. So protecting your sleep environment and making sure it’s quiet and making sure it’s dark. Keeping your bedroom as a calm sanctuary that you can retreat to every single night. That makes a big, big difference.”

5. Naps aren’t good for everyone

Kate says, “If you are someone who struggles to sleep at night and has any insomnia, problems getting asleep or staying asleep avoid the naps completely. If you are someone who loves a nap and you don’t have any problems sleeping then take a nap.”

6. Don’t hit the snooze button

“If you have half an hour snooze you basically have half an hour of really bad, interrupted quality sleep. If you set your time for the final time you need to wake up, you have half an hour of good quality sleep.”

7. Hot baths really do help

Kate says, “Hot bath or hot shower really helps about an hour before sleep because it raises initially our temperature but afterwards we get this drop in temperature, core body temperature, which is really crucial to initiate the sleep process.”

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