A good night’s sleep is just as important as regular exercise and a healthy diet as it impacts on how our body and mind cope with day to day tasks.

Exercise

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Exercising regularly throughout the day will help to boost your sleep hormones.  Activity through the day naturally raises the temperature in your body.  As the body regulates its self later in the day it creates the natural effect of feeling slightly sleepy, thus promoting a good nights sleep.  Even 10 minutes of brisk walking several times a day is enough to make a significant difference.

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Get more daylight

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By exposing yourself to more daylight through the day it helps to keep your circadian rhythm healthy.  Not only does this boost your daytime energy levels but it improves your sleep quality too.  It’s important to cut back on bright lights in the evening as this will have the opposite effect when getting ready to got to sleep.  Soft lighting with a reduction in exposure to blue light in the evening is key to a good nights sleep.

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Don’t drink caffeine close to bedtime

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Caffeine is a stimulant that stimulates your nervous system which will stop you from relaxing in preparation for going to bed. So avoid caffeine rich drinks and foods such as coffee, chocolate, energy drinks and green tea in the evening

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The prefect temperature

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Like most things in life the perfect setting can make a prefect outcome.  Make sure your bedroom is kept at a constant temperature and should range between 18-21C for a good night sleep

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Avoid alcohol

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Whilst having the odd tipple might make you feel sleepy, having a drink in the evening does not improve your sleep quality and can reduce REM sleep. Whilst you might doze off quicker, as the effects of the alcohol wear off you are likely to find yourself waking up in the very early hours and struggle getting back to sleep.

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