How to get a good night's sleep

Good sleep is one of the cornerstones of health. If you have difficulty nodding off at night, you may find yourself being less productive, less mentally sharp, less emotionally balanced, and lacking energy all day long. The following sleep tips will help you optimise your nightly rest and drift off naturally!

Tips for a good night's sleep

  • Sleep in complete darkness. Invest in thicker curtains if necessary
  • Set a regular bedtime and go to bed at the same time every night. If you want to change your bed time, allow your body time to adjust by changing by 15 minutes per day
  • Wake up at the same time every day. Waking up without the help of an alarm clock is a good sign that you're getting enough sleep
  • Reserve your bed for sleeping only (not for watching TV or checking your emails)
  • Spend more time outside during daylight. Increasing your exposure to natural daylight will help your body to regulate its time clock
  • Keep your room cool. The optimum sleeping temperature is around 18C, so avoid blasting the central heating too high
  • Make sure your bed is comfortable. It may be time to invest in a new mattress or pillow
  • Consider separate bedrooms from your partner - research has shown that couples sleep better apart than together
  • Avoid before-bed snacks, particularly sugars. These will raise your blood sugar levels and increase the amount of time needed to get to sleep
  • Take a hot bath or shower before bed. The temperature drop afterwards will signal to your body that you're ready for sleep

Quick fix sleep tips

If you want to go to sleep NOW, try these tips:

  • Hide the face of your alarm clock - seeing the time while lying awake will only cause more worry
  • Take deep, slow breathes and focus on your breathing
  • Wear socks to bed
  • Try a quiet, non-stimulating activity like reading a book

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