Sleep should be so easy right? We lie down in bed, shut our eyes and wake up to the sound of our alarm in the morning. But, unfortunately this is not the case for thousands of Brits. So here are some top tips to improve your sleep!
#1 – Try to go to bed and wake at the same time every day - even on the weekends.
#2 - If you feel tired go to bed and try to sleep. This is your bodies way of telling you to it needs rest so don’t push yourself to stay up. Of course, the same principle applies if you are wide awake - stay up until you are feeling tired, rather than lying awake in bed. Our long-term health is dependent on the regeneration that occurs in our bodies during deep sleep. A good, restful night’s sleep gives us renewed vitality, increased energy and allows our bodies to function at their best.
#3 – Make your bedroom a technology free zone. Your brain needs to associate the room with relaxation, and as we know from studies, blue light from phone/laptop screens supresses the release of melatonin which is the hormone that helps regulate our sleep wake cycle.
#4- Aim to include exercise into your daily routine, even if it is just a brisk walk we need to get our bodies moving. When exercising try to avoid intense sessions too late in the evening - this will increase adrenaline and make it harder to get to sleep.
#5 - Try to allow sunlight into your room upon waking and allow yourself some additional exposure during the day. This will encourage a strong circadian rhythm - essential for a healthy wake/sleep cycle. Darkness is just as important and helps to initiate sleep, make sure lights are off.
#6 – Where possible try and avoid things like caffeine and nicotine 4-6 hours before bed. These substances act as stimulants in the body and will keep you awake. Remember- caffeine is not only in coffee but also green tea, cola beverages and chocolate. Alcohol: Strive to avoid alcoholic beverages 4 to 6 hours before bed. Having a beer or wine before bed may seem to help you relax and get to sleep initially, but will cause disruption to your rem cycle of sleep.
#7- Try and find a night time routine that works for you, this way you can create healthy habits that prepare your body for sleep. This can be things like reading your book in bed or having a relaxing bath, listening to some calming music.
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