Preparing your body for good sleep starts the moment you wake up. Try these tips throughout the day – they might help you sleep better at night.
As soon as you wake up, pull back the curtains or step outside for a dose of natural light. Early-morning sunlight helps you sleep better at night because it regulates your sleep-wake cycle and encourages good sleep patterns.
Better sleep is one of the many, many benefits of getting regular exercise. Not only does exercise physically tire you out, it also reduces stress. If possible, try to exercise around four to six hours before bedtime – if you exercise too late in the evening, it might energise you and keep you awake.
It’s common knowledge that caffeine is a stimulant, and not conducive to good sleep. It’s best to stick to a reasonable amount per day (no more than 400mg or around four cups of coffee) and to have it early on in the day. Try to avoid caffeine for at least six hours before you hit the hay, too.
While you shouldn’t head to bed weighed down by a huge meal, you also shouldn’t turn in for the day with a stomach that’s growling at you. If you are getting hungry before you go to bed, make a small, light snack consisting of mostly protein and/or carbohydrates to get you through. Hunger is stimulating and can keep you awake.
Comfort is hugely important for sleep. Make sure your bedroom is dark, cool, and quiet, and sleep on a bed that’s comfortable for you. For some, just the addition of a mattress topper can take their existing bed from so-so to spectacular.
The things you do in the hours leading up to bedtime can make or break the quality of your sleep. Stimulating activities, such as work tasks, using the internet or watching a heart-racing TV show, are best avoided within two hours of bedtime. Instead, try to create a soothing bedtime routine – take a bath, read a book, or listen to calming music.
Aim to go to bed at the same time each night and get out of bed at the same time each morning. A consistent sleep schedule will help train your body to know when it’s time for sleep, which should make it easier to drift off once your head hits the pillow.