Sleeping well is one of the most important things you can do for your health. It not only affects your physical health but your mental health too. Physically, if you don’t get a good night’s sleep, you will lack energy during the day, you will probably eat the wrong foods to keep you going and could lead to you putting on weight which can go on to all sorts of health problems. Mentally, lack of sleep can make you feel irritable and unhappy. So, what can you do to make sure you get a good night’s sleep?
Get Into A Good Sleep Cycle
Your body likes routine, so it’s essential to go to bed and try to sleep at the same time each day. This will help to set your body’s internal clock. Once you have got a bedtime and find you’re getting enough sleep, so much that you can wake up without needing an alarm, then try to avoid sleeping in on the weekends or any days you don’t have to get up. It’s also a good idea to avoid napping as this can mess up your sleeping pattern. If you do have to nap, then only do it for 15-20 minutes in the early afternoon.
Control Your Exposure To Light
Light has a significant effect on your sleep and your cycle, so it’s essential to get it right. In the day time, make sure you get out into bright sunlight as early as you can. Sit by the window to have your morning coffee or breakfast and get exposed to the natural light as soon as possible. If you can, then you will sleep better if you spend more time outside during the day. Choose to go out on your breaks at work and exercise outside rather than in the gym. Let as much natural light into your home and office as possible and keep your curtains and blinds open during the day. At night, you need to wind down and switch off the TV or your laptop before bed. Turn off as much of these lights and bright screens as you can live without. Then when you go to bed, make sure the room is dark and even try a sleep mask.
Exercise During The Day
People who exercise often sleep better at night and feel less sleepy during the day and this is because regular exercise not only gives you more energy during the day, but it actually improves your quality of sleep. Try not to exercise too close to going to bed, as exercise releases hormones such as cortisol. You could, however, try relaxing, low-impact exercises such as yoga or gentle stretching in the evening as these can help to promote sleep.
Try Deep Breathing
Don’t knock it till you try it. There are some really good deep breathing exercises you can do which can help you drift off to sleep. Have a look online on YouTube or look at apps which can guide you through it.