How many hours a night of QUALITY sleep do you get?
Matthew Walker, author of best seller "Why We Sleep", states that, "There is not one process in the human body, that isn’t improved by sleep".
So how can you improve the quality of your sleep?
1. Stick to a sleep schedule
We should aim to go to bed and wake up at the same time each day. People generally have a hard time adjusting to changes in sleep patterns.
2. Don’t exercise too late in the day
Exercise is great, and we should try to exercise at least 30 minutes on most days. But try to time it no later than 2-3 hours before bed.
3. Avoid caffeine & nicotine
Coca-cola, coffee, teas (that aren’t herbal) and chocolate contain caffeine, which is a stimulant. Even consuming these in the afternoon can have an affect on your sleep.
4. Avoid alcoholic drinks before bed
The presence of alcohol in the body can reduce your REM sleep, keeping you in the lighter stages of sleep.
5. Avoid large meals late at night
A heavy meal can cause digestive issues, which interferes with sleep.
6. Leave time to relax before bed
It’s important to have time before bed to unwind. Try to schedule your days so that there is time to relax before bed.
7. Take a hot bath before bed
The drop in body temperature after a bath may help you to feel sleepy, and the bath can help you to slow down and relax before bed.
8. Have a dark, cool (in temperature), tech free bedroom
We sleep better if the temperature in the room is cool. Technology such as mobile phones and computers can be a distraction. The light they emit, especially the blue light, suppresses the secretion of melatonin.
9. Get the right sunlight exposure
Sun exposure during the day helps us to regulate sleeping patterns. Try to get outside in the natural sunlight for at least 30 minutes per day.
10. Don’t stay in bed if you (really) can’t sleep
If you find yourself starting to get anxious in bed, get up and do something else until you feel sleepy. Anxiety whilst trying to sleep can make it harder to fall asleep.
What works best for you to send you off for a great quality sleep?
Comment below!