World Sleep Day – 5 ways to make you sleep better.
This Friday it is ‘World Sleep Day’ so we thought it was only right to give you some tips on getting the best night sleep as possible.
- Don’t consume caffeine late in the day. We all no caffeine has some great benefits such as enhanced focus, energy and sports performance, however, consuming caffeine up to 6 hours before bed significantly worsens your sleep quality. If you can’t go an evening without a cuppa, make sure you stick to decaf.
- Relax and clear your mind in the evening. Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.
- Take a relaxing bath or shower. A relaxing bath or shower is another popular way to sleep better. Studies indicate that they can improve overall sleep quality and help people — especially older adults — fall asleep faster.
- Exercise regularly, but not before bed. Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
- Set your bedroom temperature. Body and bedroom temperature can also profoundly impact sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night's sleep when it's too warm. One study found that bedroom temperature affected sleep quality more than external noise.
Sleep tight everyone!