4 TIPS TO IMPROVE YOUR SLEEP

Been at work all day, did an hour work out and still can’t seem to switch off and get to sleep? Sleep is so vital for our bodies to rejuvenate and reload. When you think about it our beds are our own personal wireless chargers. Yet so many people globally struggle to get a full night’s sleep, and this is generally due to lifestyle factors. It is really hard to develop a healthy sleeping routine when you’re stuck in a bad one. Here are some lifestyle changes that will drastically improve your sleep…

Increase Bright Light (sunlight) Exposure

Your body is amazing at maintaining your brain, body, hormone and sleep pattern through your ‘natural body clock’ known as your circadian rhythm. This rhythm tells your body when it is time to sleep based on the amount of light experienced during the day and the light surrounding you before you go to sleep. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

Reducing Blue Light Exposure

Exposure to light during the day is perfect for your body clock however, at nighttime this is not the case. Light exposure at night tricks the brain into thinking it’s still daytime and doesn’t release the “sleep hormone” called melatonin. Living in the 21st century doesn’t help this as we are constantly surrounded by blue light; our phones, laptops, tablets and TVs are inescapable once in the home. There are ways to reduce the amount of blue lights your computers are emitting by using apps like f.lux (I personally use this when I’m up late writing) or purchasing blue light reflecting glasses.

Reduce Caffeine Intake

Caffeine is the first thing your body craves in the morning. It’s your go to. Your wake up call. The drink to give you a buzz to kick start your day. However, it is recommended not to drink caffeine up to 6 hours before sleeping. When consumed late in the day, caffeine will continue to stimulate your nervous system and stops you from winding down at night.

Keep your bedtime and wake up alarm constant

Your body’s circadian rhythm functions based off patterns. Being consistent with your sleep and waking times can significantly improve sleep duration and quality. I understand this can be difficult! If you struggle to keep this consistent try to aim to sleep and wake at similar times.