How to Improve Your Night’s Sleep

A good night’s sleep is essential for your mental and physical health. If you are having trouble sleeping, it is likely to negatively affect your hormone levels, exercise performance, and brain function. Fortunately, there are a few tips and tricks on how to improve your sleep quality and duration. Like getting outside, simple things can reduce the time it takes to fall asleep by a whopping, 80%. Caffeine intake, exercise and your sleep schedule also have a significant impact on your sleepy life.

It can be tempting to take sleeping pills, over making long-term life changes. However, these medicines can cause dizziness, nausea, prolonged drowsiness and even memory problems. Try out these simple lifestyle hacks to get a better night sleep before trying pills.

Increase bright light exposure during the day

A brisk walk in the morning can boost your natural sleep hormone, melatonin. Bright light exposure is brilliant for your sleep quality, and a bit of fresh air always feels good in the morning.

Create a restful environment

Make your bedroom into a relaxation hub with candles, books and a temperature regulator, like a fan. A quiet, dark and cool environment is the best sleep environment. If you like watching TV before bed, install a blue light blocker on your laptop.

Try wearing super soft pyjamas for extra comfort and relaxation. There are so many options for ladies nightwear, and they can make your new sleep routine a little cosier.

Include physical activity in your daily routine

Of course, exercise is always included when it comes to good health. But timing is vital when it comes to promoting your sleep health. Exercise in the morning, so you don’t overstimulate yourself at night-time.

Avoid alcohol and caffeine

Many of us are guilty of having a glass of wine and a piece of chocolate before bed. It’s a luxury! Although alcohol may help you get to sleep, it will disrupt your sleep quality overall. Caffeine can stay in your system for up to 6 hours, so it’s best to avoid after 4 pm.

Relax and clear your mind in the evening

Your bed is for sleep and sex. Try not to watch TV or work in your bedroom. Let your daytime worries go when you get into bed and use meditation to wind down at night.

Stick to a schedule

Little rituals signal to your body and mind when it’s time to sleep. Have a bath, read a book and listen to calming music to let your body know its relaxation time. Try to get at least seven to eight hours of sleep. Get up and go to bed at the same time every night – even on weekends.