Guide to Better Sleep
Sleep expert Matthew Walker has some tips that can help you get better sleep at night:
Find a routine.
Your body’s internal clock follows a specific sleep-wake cycle. Going to bed late one night and early the next throws your circadian rhythm off balance.
Cut the late-night cardio.
Don’t exercise too late in the day (unless it’s relaxing type exercise) as it’s too stimulating... leave 3 hours before bed
Reduce alcohol, caffeine and nicotine consumption.
Avoid alcohol before bed - it interferes with deeper REM sleep so although you feel drowsy you aren’t refreshed in the morning.
Avoid Caffeine and nicotine - caffeine has an approx 6 hour half life so a 4pm coffee will at 10pm still be 50% in body
Eat light at night.
small snacks are preferable to heavy meals, which can cause indigestion that interferes with your sleep. Avoid drinking fluids a couple of hours before bedtime to prevent frequent bathroom trips in the middle of the night.
Talk to your doctor about your medication schedule.
Some heart and lung medications, and over-the-counter cold and allergy drugs, can disrupt sleep patterns.
Leave time to unwind. Create a relaxing routine before bed—like reading, listening to music, or doing light stretching.
- have a good wind down routine, no screens, blue light, read books instead.
• Take a hot bath before bed as the cooling of body temperature afterwards help sleepiness.
Check your devices at the door.
Think of the ideal bedroom as a prehistoric cave somewhere in the Great North: cool, dark, and gadget-free.
Get some sun.
Exposing yourself to natural sunlight for at least 30 minutes a day can help regulate your sleep patterns.
Avoid lying in bed for too long.
Don’t lie in bed awake for more than 20 mins - get up and do something until feel tired again.
Don’t nap after 3pm as it can affect sleep - day time naps earlier in day are fine