Getting a good night’s sleep …

Getting a good night’s sleep isn’t just about what you do when you go to bed; what you do earlier in the evening can influence how well you sleep.  Here are some great routines to follow for a good night’s sleep.

  • Breakfast in the morning. Sticking to a routine and eating breakfast at the same time each day can help regulate your body clock.
  • Getting outside. Having some daylight exposure early in the morning can help your body clock reset.  As the day goes on your body clock can count down towards night, making you feel sleepier towards the evening.
  • Watch the caffeine. Having a couple of coffees during the day isn’t a problem, but watch the overall level of caffeine, and if you are sensitive to caffeine then ensure you take your coffee earlier in the day.
  • Work it out. Exercise will help your body tire and therefore will help you sleep deeper.  A word of warning, avoid exercising late at night as the stimulation may prevent you sleeping.
  • Take time to unwind. Relaxation before going to bed may help you sleep better, A warm bath, meditation or some yoga stretches can get your body settled and ready for a good night’s sleep.
  • Turn off your tech. Turning off your screens and phones an hour of so before bedtime can help you get a better nights sleep.  Try reading a book to relax before bed.
  • Cool it. Your body temperature needs to be a little lower to get a good night’s sleep.  Avoid synthetic fabrics and stick to cotton to ensure breathability on warm nights.
  • Eat right. Wherever possible try to eat your final meal of the day before 8pm.  This gives your body time to digest and start winding down before going to sleep.