Getting a good night’s sleep is essential for your sanity and mental health. Sleep can impact your hormones, exercise performance, brain function, weight fluctuation and risk of disease. However, many of us struggle to get enough sleep every night with such busy lives.
Between a full-time career and hectic family life, rest and proper sleep can feel impossible to achieve. Here are a few ways you can boost your sleep to make sure you are taking care of your mind and body.
Set a routine
Set a time to go to bed and wake up every day to try and keep your sleep routine consistent. Eight hours of sleep is considered the optimal amount – but you should find what works for you and your body. Set your alarm for the same time every day to remind yourself to begin the wind-down routine or wake up for the day.
Many of us go to bed later and lay in on weekends to “catch up” on sleep. Unfortunately, this is a bit of a myth, and that lay-in could disrupt your sleeping pattern for the following week. Try to stick to your routine – even on the weekends and holidays.
Start a night-time routine
A lightweight dressing gown can help you to relax and get ready for bed. You could also read a book, light some candles, and enjoy some quiet meditation before bed. Small habits can help you to wind down and prepare your body for sleep time.
Reduce blue light exposure
We are exposed to blue light on our smartphones, TVs, and various other tech devices. Install an app on your devices to block this blue light, or wear blue-light blocking glasses. Blue light can disturb your natural body clock – also known as the circadian rhythm. It confuses your body into thinking it’s still daytime and makes it harder for you to access blissful deep sleep. Consider reading before bed or listening to a podcast and turn off your screens.
Reduce your caffeine intake
Did you know caffeine can stay in your body for up to eight hours? Stick to your morning coffee and try to reduce caffeine in the afternoon to ensure you can get a good night’s rest. If you’re used to drinking hot beverages throughout the evening, opt for herbal tea instead. Peppermint tea or a sleep-blend tea is the perfect addition to your wind-down routine.
Sit back, relax and enjoy your new sleepy routine.