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.
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!
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.
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 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.