5 ways to…SLEEP BETTER

5 ways to sleep well

by take-a-break |
Published on

Enjoy a good night’s kip with these expert tips

Stick to a schedule

Our bodies thrive on routine, and the same holds true for our sleep-wake cycle. Maintaining a consistent sleep schedule helps regulate the body's internal clock, making it easier to fall asleep and wake up naturally. Set a bedtime and wake-up time that allows for the recommended hours of sleep, even on weekends. This practice reinforces a healthy sleep pattern and enhances overall sleep quality.

Wind down well

Engaging in calming activities, such as reading a book, practising meditation or taking a warm bath, signals to your body that it is time to wind down. Avoid stimulating activities, such as watching intense TV shows or scrolling through social media, as these can hinder the body’s ability to relax and prepare for sleep.

Optimise your environment

Keep your bedroom dark, quiet, and cool, and invest in a comfortable mattress and pillows. Limit electronic devices in the bedroom, as the blue light emitted from screens can interfere with your sleep.

Stop the stimulants

Alcohol and nicotine, plus drinks fuelled with a lot of caffeine, are stimulants that can disrupt sleep patterns. It's advisable to avoid these substances in the hours leading up to bedtime.

Time your exercise

Regular physical activity has been linked to improved sleep quality. However, the timing of exercise is also important. Engaging in vigorous exercise too close to bedtime may have a stimulating effect, making it harder to fall asleep. Aim to complete your workout a few hours before bedtime to allow your body to cool down and transition into a more relaxed state.

• Tips from Denise Iordache, sleep therapist & founder JoySpace Therapy

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