How to get better sleep

(Leave that phone at the door)

1. Set a consistent time to sleep and wake

• Our circadian rhythm is an internal process that regulates our sleep-wake cycle and repeats every 24 hours.

• Setting a regular time to sleep and wake helps our body fall into a routine, thus improving the quality of our sleep (so try to avoid an afternoon nap.)

• You might not even need an alarm after sticking to the times consistently.

2. Create a conducive sleep environment

• Try to make sure your bedroom has minimal noise or artificial light, is clean and at a cool temperature.

• Your bedroom should be your calm and comfortable sanctuary at the end of the day.

3. Don’t eat late in the evening

• Large meals before sleeping provides your body energy that it doesn’t need, disrupts melatonin and causes poor sleep quality.

• A study found that sleeping no less than 4 hours after a high-carb meal helped people fall asleep faster.

• Setting a consistent downtime will help you plan when your last meal of the day should be.

4. Keep the electronics away

• As you know, blue light is emitted from your electronic gadgets.

• It plays tricks on your body’s circadian rhythm and reduces the production of melatonin, an important hormone for deep sleep.

• Try to switch everything off at least 2 hours before you go to sleep (I know, easier said than done, but worth a try).

5. Clear your mind and relax

• There are many fun ways to do this that don't include your phone.

• You could do a short meditation, listen to calming music or read a book; simply an activity to wind down and rest after a long day.