10 Tips for Better Sleep

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😴Create yourself a relaxing bedtime routine – doing the same things every night before bed will help your brain to associate those activities with sleep so it knows what’s coming – no surprises!⁠⠀
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⏰Try to go to bed and wake up at the same time every day.⁠⠀
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☀️Try to get as much natural light as possible in the day and keep lights dimmer in the evening to help your sleep-wake cycle.⁠⠀
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☕️Cut the caffeine after lunch – that afternoon coffee can still be in your system for many hours afterwards so switch to decaf from midday onwards.⁠⠀
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🍽Don’t go to bed hungry, full or thirsty -try eating at regular times to support your body clock but avoid big meals or drinking lots before bed as this is more likely to wake you up in the night.⁠⠀
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📱Drop the devices 1 hour before bed – the light from electronics can trick our brain into thinking it’s morning, therefore stopping the production of hormones which make us sleepy. Also, the activities we do on our phone such as games or social media stimulate our brains and keep us awake.⁠⠀
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🍷Go alcohol free – although alcohol is a sedative, it significantly impacts the quality and quantity of our sleep, meaning we wake up feeling tired. ⁠⠀
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🌜Make sure your bedroom is cool, dark, quiet and comfortable.⁠⠀
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🛌Try not to make up for lack of nighttime sleep with naps in the day – keep naps to 30 minutes max if you need to. ⁠⠀
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🎵Listen to something calming as you drift off – why not try a mindfulness app or audiobook with a sleep timer.⁠⠀
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