A good night’s sleep is just as important to your health as exercise and a good diet. Research has shown that a bad night of snoozing has an immediate effect on your hormones, brain function and ability to exercise. Bad sleeping habits are also related to weight gain and an increased risk of disease.
In contrast, good sleep can help you eat less, exercise more, be healthier, and crack that morning routine so that your days can be productive. Do you struggle to seep easy? Here are my top tips for feeling refreshed and ready, every single day.
Set a sleep schedule
If there is one thing you should do to help you sleep, it’s this. Go to bed at the same time every night, and get up at the same time every morning, even on weekends, and you will see an increase in the quality of your sleep. A regular sleep routine keeps your biological clock steady and on track, meaning that you will rest better. Exposure to light at the same time each day is also good for you, so stay in sync by opening the blinds or having your morning cup of coffee in the garden as soon as you wake up.
Make your bedroom an oasis
You want your bedroom to be somewhere that you associate with relaxation and sleep. So buy yourself some beautiful sheet sets to snuggle under, decorate with neutral and calming colors and keep the bedroom free from mess. If you work from home, try to keep emails out of the bedroom – by answering messages in bed or working from your bedroom desk, your body will associate this room with stress, and will only end in you not being able to rest properly at night.
Cut caffeine after 2pm
Caffeine is a stimulant which stays in your system for around eight hours, which means that if your bedtime is around 10pm, you will need to stay away from tea, coffee or cola after 2pm. If you have a flat white or an espresso after your dinner, it will either prevent you from entering a deep sleep or prevent you from falling asleep altogether.
Exercise, but not within four hours of sleep
Exercise, especially cardio, helps to deepen and improve the quality of your sleep. However, half an hour of intense aerobic exercise can elevate your body temperature for about four hours, preventing you from decent sleep. When your body does begin to cool down, it will send signals to your brain to release sleep-inducing melatonin, which will make you drowsy.
Kick out your furry friends
Cats tend to be active in the early hours, and dogs have a tendency to snore, scratch or sniff as they sleep, which will likely keep you awake! More than half of people who sleep with their pets say that they often disturb their slumber throughout the night. On the other hand, if your pet is a good sleeper, there’s nothing wrong with snuggling with your buddy at night!