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Sleep hygiene tips

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!

Go to bed and get up at the same time every time

This sets your body's internal clock to optimise the quality of sleep.

Don't use your tablet or phone in bed

White or blue light interferes with the release of melatonin which provides the signal to sleep.

Maintain a night-time routine

Winding down and learning to relax is an important part of preparing for bed.

Don't stay indoors all day and avoid exercise

Exposure to the elements help regulate your body-clock.

Avoid alcohol, caffeine and smoking

These stimulants disrupt your sleep, especially if consumed close to bedtime.

Don't eat heavy meals before bed

Eating boosts your metabolism making it harder to fall asleep and effecting the sleep quality. However, don't go to bed hungry either.

Be physically active

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.

Don't go to bed when you're not tired

Otherwise you'll be tossing and turning and will get frustrated that you're not falling asleep.

Invest in your sleeping environment

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.

Don't nap for too long

Keep afternoon naps short and avoid napping after 5pm.

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