Creating a better sleep schedule could be the difference between feeling rested and waking up exhausted. Here’s five top tips to help you sleep better.
Everyone needs more sleep, but instead of trying to store up sleep at weekends to get us through the working week, why don’t you try to sleep better during the week? Easier said than done we know, but here’s some tips on how to sleep smarter not harder.
Create a schedule and stick to it
The idea of a weekend lie in is tempting, but in reality you’re just confusing your body clock. Instead, try to wake and go asleep at roughly the same time every day. This will create routine and help your internal body clock work to the best of its ability.
Get some exercise
Do you have a pet? Think of how when you know they’ll be alone you exercise them a little harder, well the same applies to humans. The more you use your body the more rest and recovery it needs. And to be very simplistic, it will over ride an over active mind.
Only use your bed for sleeping and sex
No working, no eating and very limited TV watching. If you start to use your bedroom for other activities, it stops becoming the place where you relax and starts becoming the place where you worry about other things you should be doing. At the very least, try not to work from bed. It’s tempting, especially on cold mornings, but it won’t help in the long run. Trust us.
Avoid devices for an hour each night before bedtime. If an hour seems a little too much to start with, try a minimum of 30 minutes. If you’re going to struggle with this, put your phone on the other side of the room; or download an app that will help. The idea behind this is that the blue light from devices such as mobiles and laptops makes it hard to unwind. Give it a go and see how you get on.
This should be a no brainer, but we’re not talking about avoiding that 10pm coffee; we’re talking about avoiding coffee from 3pm onwards. If you struggle with this, at least try to limit intake from 5pm onwards. Avoiding stimulants helps your body naturally unwind.