Health / Lifestyle / Sleep

5 ways to create a better night’s sleep

Whether you are a patron night-shift worker or struggling to sleep during lockdown. We’ve put together 5 tips to help you fall into a deep, satisfying sleep faster. 

AVOID CAFFEINE
Alcohol and caffeine are more likely to keep you up (I’m looking at your Espresso Martini). Avoid caffeine at least 4 hours before bed. Don’t forget the caffeine in chocolate, fizzy drinks and tea too!

DON’T SMOKE
Nicotine doesn’t get the same rep as caffeine, however, it is another stimulant and is also strongly linked to sleep cycle disruption. For a more restful sleep, avoid smoking 3 hours before bedtime if you can.

MINIMISE LIGHT EXPOSURE 
Light has a huge impact on our bodies and brains, so keep this in mind when you are getting ready for bed. Dim the lights an hour before and close all curtains/blinds in your bedroom. 

AVOID SCREENS
Bright lights from phones, TVs, computers and tablets suppress the production of melatonin, altering our body’s biological clock. Melatonin controls our sleeping/waking cycle. Avoid screens 90 minutes before you try to sleep.

DEEP BREATHING
Deep breathing exercises calm your central nervous system and help you relax. Practice this mini-meditation called 4-7-8 breathing. Inhale for a count of 4, hold for 7and exhale for 8. Repeat.

Kate Morris About Author

I’m a wedding planner from Liverpool currently living in Adelaide, Australia. After 14 years in hospitality, I created WEDitate, a wedding planning service focused on combating the pressures found in the wedding industry. I’m a total ‘Carb-ovore’ that believes there’s nothing a cup of tea and piece of toast won’t fix. I love dogs and Rupaul’s drag race.

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