We all know how important sleep is but most of don’t get enough of it. From Arianna Huffington’s book Sleep revolution to the rise of sophrology, sleep is one of the hottest topics of the moment. Why? Because the impact of sleep deprivation can be seen in our health, work performance, and happiness. But getting more ZZZs is easier said than done.
Whether you’re looking to sleep more or just improve the quality of your sleep, here are my top tips to sleep better.
1. Stop caffeine consumption after 2 pm
That’s right, the physiological effects of caffeine can take up to three hours to kick in. You may not notice the effects of grabbing a latte after work but scientist have shown that late caffeine consumption negatively affects sleep quality.
2. Avoid exercising late at night
Unless you’re going to a mellow yoga class, it is usually recommended to avoid strenuous exercise close to your bed time. This is because exercise (cardio in particular) will increase your body temperature and adrenaline levels which will make falling a sleep more difficult.
3. Keep your bedroom for sleep…and
You can guess what the other thing is. Keep food out, don’t reply to emails in bed, and get rid of any clutter. You want to make your sleep environment as relaxing as possible.
Write down what’s bugging you
Spend a little time writing down anything that’s worrying you or even making a list of what you will need to do the next day (task to be completed outside the bedroom ?). This will help your mind relax and prevent it from going into overthinking mode.
4. Wind down an hour before bed
Start dimming the lights or turn off any bright lights, read a novel, have a bath or anything or anything you find relaxing.
5. Create a sleep routine
Yep, children are not the only ones to benefit from a daily sleep routine. I realise that it may be tricky to wake up at the same time every day (definitely worth a try though) so as a bare minimum, try to go to bed/wake up at the same time during the week.