If you spent last night tossing and turning, or you aren’t getting enough sleep every night then these sleep tips are the answer to your frustrations.
Sleep plays a vital role in your physical and mental health. Not many people are aware that sleep is involved in the healing and repair of your heart and blood vessels, or that prolonged sleep deficiency is linked in many studies to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and plain old unpleasant crankyness!
These tips will help you sleep better, and wake up the next morning well rested and ready to face life’s expected and even more importantly, unexpected challenges.
TIP 1: 14 – 4 hours before bed - Exercise for 20 – 60 minutes (this is vital).
TIP 2: 10 hours before bed - No more caffeine.
TIP 3: 2 - 4 hours before bed – Eat a healthy meal with complex carbs or few carbs.
TIP 4: 2 hours before bed - No more work.
TIP 5: 1.5 – 2.5 hours before bed - No more food or alcohol (the food part depends on your metabolism - I need to eat closer to bedtime otherwise I wake up early from hunger).
TIP 6: 1 – 2 hours before bed – Write in your gratitude journal or relax / mediate for 10 minutes.
TIP 7: 1 hour before bed - No more screen time (turn off all phones, TVs and computers).
TIP 8: When in bed – Your mind is a stage - think only good thoughts and avoid ‘to do’ lists.
TIP 9: When in bed - Use a fan. The noise from the fan can help block or stabilise other noises like noisy neighbours, cars, changes in weather and children.
TIP 10: Don't take naps longer than 30 minutes, especially in the afternoons.
ZERO - The number of times you will feel like hitting the snooze button in the morning.
3 bonus sleeping tips:
- 1. Try to stick to a sleep schedule of the same bedtime and the same wake up time, that includes the weekends. There is no need to be too super strict on this, within 30 minutes to a maximum of 1 hour variance is recommended. IPhones, Android phones, Fitbits and other devices have apps that can help you monitor not only the length of time you spend sleeping but also your quality of sleep.
- 2. Practice a relaxing bedtime ritual. I think of things I am grateful or read from a paper book novel (for some peole reading is not recommended).
- 3. Eat healthy. Yes it really does make a difference. Get our healthy life newsletter here.
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