Get bedtime right
So many of us find it difficult to drop off at bedtime, but a lot of this is down to bad habits! Reset your routine by following these helpful tips.
- No blue light before bed time – this includes phones, TV and computer games. If your phone has a ‘wind down’ function, think about implementing it to keep you off Facebook until the last minute.
- The right type of light is important to help relax you – candle light is great (just blow it out before you go to sleep!) or a very soft red/orange light.
- Don’t watch action packed or thriller TV before bed – try reading or doing some pre-sleep chores instead. Getting ready for the morning will take some pressure off tomorrow, helping you to feel more relaxed.
- Download your day – speak to your partner or write it all down in a diary so you don’t lie awake thinking about the events of the day.
- Make lists for the next day so you don’t think about it overnight – we’ve all been there at 3am thinking about what we need to do the next day!
- Cool down the bedroom – our bodies are programmed for a slight dip in temperature at bedtime, so this can help us recognise it’s time for bed. Crack the window open slightly and make sure the thermostat’s turned down.
- Declutter the bedroom – make your bedroom a sacred space. Don’t have a home office in your bedroom, as this is a place for recovery.
- Invest in black out blinds to block out excess light.
- Your mattress should not be too firm or overly expensive. You’re better off investing a small amount of money on a mattress topper and changing it every couple of years (don’t bother buying a 10 year guarantee bed – the bed bugs will love it and it’s not necessary!)
- If you’re planning on redecorating, think about keeping it minimalistic – neutral colours are ideal to promote a place of peace and rest.
Sort your sleep in the daytime
How you get up in the morning can also have a big impact on your sleep. So as well as sorting out your sleep schedule, think about what you do when you get up to try and have the best day and night possible.
- Have a constant wake up time, no matter what time you go to bed. Sleep time can be flexible but wake up time should not be. You can always make up for it with naps if you need to!
- Get outside in natural light as soon as you can – take a walk, put out the washing out and start your body clock with daylight.
- Allow enough time to take it easy getting ready in the morning – don’t rush the morning ritual. Wake up about 1.5 hours before work (which can include your commute).
- Only use caffeine when you need a boost, rather than making it a habit. Try not to have more than 400mg of caffeine per day (an average Costa Coffee – at home, instant coffee has around 60mg of caffeine per cup).
- Make sure you get regular breaks during the day – schedule in some time-out slots, especially if you’re working from home at the moment.
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