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