5 Sleep Tips We Should All Know About

1. It’s all about the senses 

It seems like the second we settle into bed our senses kick into overdrive – noises are louder and street lights brighter. Many of the most important factors in maintaining good sleep hygiene are linked to our senses and some quick ways to create a more calming bedroom environment are easy to achieve:

• Blocking out as much light as possible – whether you’ve got thick curtains, a blackout blind or simply an eye mask, a constant level of low light is key.
• Reduce external sounds – this might be a little trickier if you live somewhere noisy, but earplugs or a white noise machine both work.
• Use calming scents – Essential oils like lavender, jasmine and camomile can help promote relaxation at bedtime 

2. Habits, habits, habits

We know that old habits are hard to break and new ones can be even trickier, but setting up a consistent bedtime routine will do wonders for the quality of your shut-eye.

• Try getting ready for bed and waking up at the same times each day
• Even brushing your teeth and washing your face at the same time can help
• Try to disconnect front the outside world as early as possible before you want to sleep as well –at least an hour is recommended

3. Exercise has a part to play

Just not right before bedtime! Regular exercise can improve all aspects of sleep, from how quickly you nod off, to the quality of your sleep and how alert you feel in the morning. Daily exercise from long walks, cycling and running, to swimming or yoga will help, but not too late at night otherwise you might feel too stimulated to sleep.

4. Turn down the lights

As we (generally) sleep when it’s dark outside, it makes sense that reducing the amount of light in the room as we wind down will help us drift off more easily. 

• Reducing our nighttime blue light exposure is especially important in the last few hours before we want to sleep – this is everything from our phone and tablets to laptops and TVs
• But swapping overhead lights from lamps and other indirect and soft lighting is an added bonus

5. Hydration’s great, but not right before bed

We can’t sing enough praises about keeping hydrated during the day, but downing a pint of water as we climb into bed isn’t the best thing for your quality of sleep or energy levels the next day. 

If you want to learn more about sleep hygiene, then check out our guide here next!