Sleep plays essential role in optimising health and well-being. Conversely, inadequate sleep can cause a whole host of negative mental and physical side effects.
Incorporate the below tips and techniques to ensure you get a great night sleep and wake up feeling revitalised to take on the day!
This sets your body's internal clock to optimise the quality of sleep.
White or blue light interferes with the release of melatonin which provides the signal to sleep.
Winding down and learning to relax is an important part of preparing for bed.
Exposure to the elements help regulate your body-clock.
These stimulants disrupt your sleep, especially if consumed close to bedtime.
Eating boosts your metabolism making it harder to fall asleep and effecting the sleep quality. However, don't go to bed hungry either.
Exercise helps you to sleep better. Schedule high-intensity workouts earlier in the day and avoid exercising too close (within 3 hours) to your bed time.
Otherwise you'll be tossing and turning and will get frustrated that you're not falling asleep.
A hot and uncomfortable environment or poor quality bedding will make it harder to fall asleep and may cause you to wake up in the middle of the night.
Keep afternoon naps short and avoid napping after 5pm.