We’ve all heard that we should make sleep a priority – but how do we do it?
1. Turn off the screens
You don’t need me to tell you this one, we all know it. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Try to avoid screens for at least an hour before bedtime.
2. Set a regular sleep / wake time
Consistency is better. You can’t catch up on sleep on the weekends – even though a lot of people think that you can. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, as does getting sunlight early in the day.
3. Keep the room cool
New research suggests that chilling your body before and during sleep can help you fall asleep more easily and enjoy higher-quality rest throughout the night. The magic is working with your body’s preferred nighttime state. Your body wants to cool down when it’s time for sleep because it helps your brain transition into the rest phase.
4. Be conscious of when you eat and consume caffeine.
This is another no brainer. Ideally your last coffee should be about 8 hours before bedtime and your last meal more than 2 hours. Alcohol also effects sleep quality, but we’re not going into that today.
4. Read before bed
Ok. I made this one up – you should try to do some relaxing activities before bed. You could take a warm bath or practice meditation. BUT research does suggest that just 6 minutes of reading could reduce stress by up to 60 percent. Reading calms your entire body, lowering your heart rate and blood pressure and slowing down your respiratory rate. Maybe try a few pages next time you have trouble falling asleep.
