We’re in the midst of World Sleep Month which means we’ve got another blog dedicated to helping you get the best night’s sleep possible! In this entry we’re going to detail some of the best tips for getting a good night’s sleep.
Tip 1 – Establish a Healthy Sleep-Wake Cycle
Staying in sync with your body’s natural sleep-wake cycle is essential if you want to get a good night’s sleep as often as possible. Also known as the circadian rhythm, a healthy and regular sleep-wake cycle ensures you get as much sleep as you need every night, which in turn keeps you awake and alert during the day. The key to achieving a healthy sleep-wake cycle is picking a set time to go to bed and get up at every day. Avoid sleeping in and make sure you limit naps to 15 to 20 minute sessions in the afternoon.
Tip 2 – Control Light Exposure
Melatonin is a hormone that helps to maintain sleep-wake cycles. Melatonin is affected by light exposure; less light equals less melatonin which makes you sleepy, more light equals more melatonin which makes you more awake. Make sure you get as much natural light during the day as possible and try to turn off televisions, computers and other bright screens around an hour before you go to bed. This will help you fall asleep quicker.
Tip 3 – Think About What You Eat and Drink
Our diet has a massive influence on how we sleep. Avoid overconsumption of stimulants like caffeine and nicotine during the day, try to eat dinner in the early evening and make sure you don’t drink too many liquids before you go to bed. A light snack can help some people to fall asleep quicker, but keep it small. A banana or a small bowl of cereal is the right amount.