Are you tired in the day but struggle to sleep at night? Sleep is essential for your mind and body to recharge. It can also directly affect your mental and physical wellbeing. The good news is that practices known as ‘sleep hygiene’ can help you improve the quality of your slumber and have you feeling energised throughout the day.
Six tips for a better nights sleep
Tip 1: Watch your caffeine intake
Caffeine is an energising stimulant found in coffee, tea, chocolate, and fizzy drinks that helps keep you energised. While it can feel good during the day, the effects are counterproductive at night. It’s best to avoid caffeine four to six hours before you go to sleep so you won’t be buzzing in bed.
Caffeine is an energising stimulant found in coffee, tea, chocolate, and fizzy drinks that helps keep you energised. While it can feel good during the day, the effects are counterproductive at night.
Tip 2. Regular exercise
Regular exercise can help you have more energy throughout the day and have a better, restorative sleep. Doing high-impact exercise during the day is ideal to keep you energised. Be careful not to do it too late at night as it might impact your ability to fall asleep. Instead, low impact exercise such as gentle yoga or stretching in the evening can also get your body in a restful state, ready for bed.
Tip 3. Create a sleep sanctuary
Create a peaceful, quiet, and dark environment that’s encouraging for rest. Whilst your bed may be the most comfortable place in your home, it’s best to do activities such as working and watching TV in other spaces. Doing this will increase the mental connection between your bedroom and sleep.
...low impact exercise such as gentle yoga or stretching in the evening can also get your body in a restful state, ready for bed.
Tip 4. Manage your screen time
Scrolling on your phone before bed can prevent a good night’s sleep. The bright stream of images and videos stimulate your mind and keep you alert. Leave your phone away from arm’s reach and do winding-down activities such as reading, meditation or deep breathing exercises before bed
Tip 5. Write it down
Anxious thoughts or brilliant ideas can keep you awake at night. Writing them down on a piece of paper releases them from your mind, and you can fall asleep knowing you can go can focus on them the next day.
Tip 6. Stick to a routine
It can be tempting to sleep in on weekends but try to go to bed and wake up around the same every day. Aim for a solid eight hours sleep each night. With practice, a consistent schedule will help set your internal sleep-wake cycle and increase the quality of your slumber.
