Last week I posted a video called 8B48 that summarised 8 different things one can do before 8am to help set operating rhythm for the day ahead, sleep was at the top of the list.
I walked up the street this morning and saw someone selling “The Big Issue” outside our local supermarket. This week on the cover was “Counting Sleep” and, with 30% of us suffering from insomnia at some level, I thought it was worthwhile to share some of the key things that you can do to improve your chances of getting a good night’s sleep.
With screens, alcohol, caffeine and the stresses of life in the 21st century, etc. all working against us, the following six tips will ensure you get a good night’s sleep:
- Exercise (preferably not too close to bedtime) as it helps boost natural sleep hormones such as melatonin
- Stay away from caffeine, alcohol or excess sugar (eg chocolate)
- Make sure your bed & bedroom are quiet and comfortable
- Develop rituals such as writing up tomorrow’s “to do list”, a cup of chamomile tea and/or meditation exercises to let the stresses of the day go
- Only use your bed for sleeping or sex, no screens or work
- If you can’t fall asleep in 20mins, get up and do something boring, that shouldn’t be too hard for most of us.
A good night’s sleep is like a holiday – paramount for one’s physical and mental health – as well as helping find and keep operating rhythm more easily. Almost every single day I ask my children if they have a good night’s sleep, it really is THAT important, good luck.
The Importance of Sleep
Click here to know the 8 scientific health benefits of sleep + sleep tips.