Smart tips for a good night’s sleep

10 easy ways to improve your sleep habits.

Create a good environment

At night, make sure your bedroom is dark, cool and quiet. This lets your body know it’s time to sleep. Invest in good quality black out curtains to help keep the light out. Eye masks are also helpful.

Think about the sounds (or lack thereof) which help you to sleep. Some people sleep better with ambient noise, while others prefer full silence.

If you find noise a problem, try using ear plugs.

Make time for movement

Physical activity during the day can improve your sleep so try to ensure you’re making time to move. It is better to leave a decent gap of several hours between workout time and bedtime though, so be sure you’re not working out right before bed.

Wake and fall asleep at the same time each day

Go to bed at the same time each night and get up at the same time each morning, even in the weekends. This helps you sleep better at night and makes you feel better during the day.

Bright light first thing in the morning

Fling open the curtains and give yourself a dose of bright light first thing in the morning. This lets your brain know it’s time to wake up. And make sure you’re exposed to bright light during the day – either sunlight or artificial light does the trick. This helps set your natural circadian rhythms, the internal clock that your body uses to help set sleep/wake cycles.

Reduce your exposure to blue light

At night, reduce your exposure to blue light, which is emitted from computer screens and devices such as smartphones. Blue light interferes with your production of melatonin. Consider purchasing blue light blocking glasses if you have to work close to bedtime.

Avoid caffeine before bed

Avoid caffeine 4 to 6 hours before bed. This will help you sleep better and be less wired.

Create a bedtime routine

Create a bedtime routine to signal to your brain that it’s time for sleep. You could read or listen to relaxing music. Having a bath or shower before bed can really enhance your quality of sleep.

Practice deep breathing

Practice deep breathing for sleep or progressive muscle relaxation techniques. You’ll find many helpful free apps that can help with breathing and relaxation exercises in your phone’s app store.

Set aside ‘worry time’ earlier in the day

To rid yourself of the thoughts keeping you awake, it can be helpful to list them earlier in the day and write a plan of action for each individual worry. That way, if worries arise in the night you can reassure yourself that you are dealing with them.

Don’t force sleep

If you’re having trouble sleeping after 20 minutes in bed, get up and do something quiet and relaxing then go back to bed again.

Previous
Previous

Why deep breathing is so powerful

Next
Next

How to deal with extreme fatigue