Prepare for sleep during the day
The elements of a good night's sleep start long before you go to bed. For a more refreshing rest, try to adopt some of these healthy sleep habits during the day.
- Stick to a Sleep Schedule
- Go to sleep and wake up at the same time every day. This reinforces your circadian rhythm to promote healthy sleep-wake cycles.
- Write Down Your Worries
- Don't take stress to bed. Research shows that writing down your worries early in the day can help you fall asleep faster at bedtime.
- Create a Healthy Sleep Environment
- Your room should be a relaxing. Creating a clean, cozy retreat for sleep may help your mind switch off more easily at night.
- Avoid Stimulants & Limit Alcohol
- Caffeine should not be consumed four to six hours before bedtime. Limit alcohol as drinking in excess has been linked to poor sleep.
- Exercise & Get Outside
- 30-minutes of moderate exercise and sunshine during the day makes it easier to sleep at night—and give you a serotonin boost too!
Sleep more soundly at night
Want to wake up feeling refreshed? When you're ready to head to bed, follow these tips to improve the quality and quantity of your sleep at night.
- Don't Head to Bed When You're Not Tired
- An early night might sound nice, but don't force sleep. Heading to bed before you're tired may lead to sleep anxiety and insomnia.
- Create a Daily 'Wind-Down' Routine
- Hyperarousal (an active or 'busy' mind) is the main reason people with insomnia can't sleep. Make time to switch off before bed.
- Block Out Noise & Light
- A quiet and dark room is essential for a good night's sleep. Light exposure and noise can interfere with sleep quantity and quality.
- Make Your Bed a Sleep & Intimacy Zone
- Leave work at your desk and meals in the kitchen. Your brain should only associate bed with sleep and intimate activities.
- Don't Take Your Phone or Other Devices to Bed
- Unplug at night. Blue light delays the release of sleep-inducing melatonin, increases alertness, and sets back your internal sleep clock.