.png)
How to nail your evening routine so that you get a deep and restorative sleep.
In our busy lives, getting a good night’s sleep can often feel like a luxury. However, deep, restorative sleep is crucial for our physical health, mental well-being, healing and overall quality of life. Poor sleep can lead to a host of problems, including reduced cognitive function, mood swings, weakened immune system, and increased stress levels. To help you achieve the rest you deserve, here are five tips for deep, restorative sleep.
Tip #1 - Establish a Consistent Sleep Schedule
One of the most effective ways to improve sleep quality is to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Tip #2 - Optimise your sleep environment
Your bedroom environment plays a crucial role in the quality of your sleep. A cool, dark, and quiet room can help you fall asleep faster and stay asleep longer.
How to Do It:
Keep your room cool, ideally between 15-19°C.
Use blackout curtains or an eye mask to block out light.
Use earplugs
Tape your mouth closed - promotes nasal breathing & deep sleep
Tip #3 - Limit Exposure to Screens and Blue Light
Exposure to screens and blue light from devices like smartphones, tablets, and computers can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep.
How to Do It:
Turn off electronic devices at least an hour before bedtime.
Use “night mode” settings on your devices to reduce blue light emission.
Consider wearing blue light blocking glasses in the evening.
Tip #4 - Diet & Caffeine intake
What you eat and drink can significantly impact your sleep quality. Certain foods and beverages can interfere with your ability to fall asleep or stay asleep. For example, coffee has a shelf life of 12 hours so try to avoid having any coffee in the afternoon.
How to Do It:
Avoid large meals and heavy snacks close to bedtime (ideally 3-4 hours)
Limit caffeine intake in the afternoon and evening.
Be cautious with alcohol; while it might make you feel sleepy, it can disrupt your sleep cycle.
Stay hydrated, but try to limit excessive fluid intake in the hours leading up to bedtime to avoid nighttime awakenings.
Tip #5 - Morning Routine
It all starts in your morning routine. Make sure that you are getting direct sunlight in your eyes upon waking or as soon as possible if you wake up before the sun rises. This signals to your body that it is daytime and regulates your circadian rhythm.
Achieving deep, restorative sleep is essential for your overall health and well-being. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, optimising your sleep environment, limiting exposure to screens and blue light, and being mindful of your diet and caffeine intake, you can significantly improve the quality of your sleep. Start implementing these tips tonight and unlock the power of restful sleep, allowing you to wake up refreshed, energised, and ready to take on the day.
Comentarios