Tips for a Good Nights Sleep

Sleep plays such an important role in your physical health. There are many studies outlining the benefits of  a good night’s sleep, including:

  • Improved concentration
  • Improved productivity
  • Less risk of heart disease and stroke
  • Improved immune function
  • Keeping your heart and blood vessels healthy
  • Repairing tissues
  • Stimulating growth in children

Follow these tips and leave your restless nights behind!

Avoid Caffeine

Caffeine is a stimulant that can keep you awake – and don’t forget its not just in coffee. It can be found in tea, chocolate, sugary drinks and some pain relief tablets. So avoid this in the evening before you go to bed.

Try to Sleep and Wake at Consistent Times

If you go to sleep and wake up at the same time very night, your body will become accustomed to this routine and you will find yourself feeling tired at the same time every night, just in time to go to bed. Try to keep this cycle during the weekends too.

Optimize Your Bedroom Environment

The factors associated with your bedroom environment are temperature, noise, lights and furniture arrangement. Make sure your bedroom is a quiet, relaxing, clean and comfortable space – try to minimize external noise and make sure there is no artificial lights (e.g. from a clock or phone).

Pre-sleep Routine

Make sure you relax and clear your mind in the late evening before you go to bed. Types of relaxation activities that can help with getting better sleep are mediation, reading, hot baths or listening to relaxing music.

Exercise Regularly

There is no end to the benefits of regular exercise! But studies have shown it can impact your sleep too, giving you deeper and longer sleep. Although daily exercise is key for a great sleep, make sure you are not doing it too close to your bedtime as you should be winding down and relaxing at that point.

Decrease Exposure to Artificial Light

Your body clock can be affected by light, so try to turn off bright lights, lamps, and phone, laptop and tablet screens at least an hour before you go to bed. We would advise to sleep without your phone or table in the room also, to avoid interruptions during the night.

Comfortable Bed

Is your bed comfortable or is the quality affecting your sleep? Low quality bedding can cause muscle pain, joint pain or back pain – so it’s important to ensure that its comfortable and supportive.

For more information on sleeping, we love Matthew Walker’s book “Why We Sleep”, available in all good book stores and online. 

Any other tips that work for you? We would love to hear them, so do get in touch!

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