5 Tips for Getting a Better Night's Sleep
If you are suffering from restlessness, or racing thoughts at night, here are 5 sleeping tips that can help you to sleep better and fight exhaustion.
1. Avoid food or drink before bed
Don’t go to bed hungry but don’t eat or drink too late. Night-time eating can interfere with sleep. To avoid the need to eat during late-evening hours, aim for balanced meals and snacks throughout the day.
2. Establish a bedtime routine
Go to bed at the same time every night. This lets the body know it’s time to unwind from the day’s stress and chill. Figure out a schedule and stick to it every night of the week – even weekends!
3. Keep caffeine and sugar fixes to mornings and early afternoons
Drinking caffeine and sugar late in the evening can lead to an unwelcome bedtime boost. For some people, the effects of caffeine can last the whole work day – up to 10 hours after that last macchiato.
4. Avoid electronic gadgets before bed
Artificial light from electronic gadgets can shift our circadian rhythm, making our bodies think it’s time to stay up and party.
5. Keep the bedroom dark and slightly cool
Bright lighting, in particular the “blue light” emitted by most electronic devices, might contribute to sleep disturbances.
A room with extreme temperatures can lead to more frequent awakenings and lighter sleep.