Written by Zoe Knight
I think it’s a fair assumption to make that most of us love sleep. Some of us even wake up looking forward to going to bed that night! But not a lot of us get the most out of our sleep – we either lack the quantity we need, or the quantity we get is not quality.
Sleep is a MUST
A lack of restful sleep really impacts our health, our function, our feelings, our brainpower and our ability. Getting a good nights rest, every night, is imperative for functioning optimally, for stress management, and for improving and maintaining health. Below, are our 5 top tips for getting a good nights rest:
- Stay off electronics at least half an hour before bedtime.
The blue light that lights screened electronics such as televisions, computers, smart-phones and iPad’s, all mess with our circadian rhythm (our body clock) by having a suppressive effect on melatonin, which is the hormone that helps control your sleep and wake cycle. As well as keeping off electronics, exposing yourself to sunlight early in the morning will also help set and cement your circadian rhythm.
- Set your bedroom temperature between 18 & 21°C
Keeping your head nice and cool is conducive to a good nights sleep. The exact optimal temperature varies from person to person, and while scientists have not yet agreed on an ideal temperature, they do agree that a slightly cool room contributes to good sleep.
- Stick to a sleep schedule
Make it a priority to go to bed and wake up at the same time every day. Life can often get in the way, and sometimes we get to bed later than planned, but avoid sleeping in even on the weekends. This will contribute greatly to setting your body clock and ensuring you get restful nights sleep.
- Keep caffeine and stimulant consumption to early in the day.
This is a bit self-explanatory. Stimulants such as caffeine are consumed to wake you up, give you energy and get you going. Taking stimulants later in the day or too close to bedtime will inhibit your ability to wind down and fall asleep.
- Meditate prior to bed.
Use the time you have cleared from keeping off electronics, and do an activity that relaxes you. This could be anything from reading (a real book with no back light), to meditation (headspace is a great app you can use) or even completing a jigsaw puzzle. This will help relax not only your body, but your mind as well.
You will be very surprised of the benefits that implementing these steps will have on your sleep quality, your energy levels, your mood and even things like your hunger and cravings! Prioritize sleep, and be aware of the importance of it. After all, we love sleep! So why not make the most of it and enjoy the benefits we get from making it a priority.