Sleeping can be stressful sometime.Most of us spend about one third of our lives sleeping. Given the importance of sleep to our health, it’s important that we maximise the benefits of this time by having a healthy bedtime routine.
Here are some scientific-backed habits for getting a better night’s sleep:
– Exercise during daytime, don’t exercise 3 hours before bedtime
– Don’t consume caffeine 6 hours before bedtime
– Do some relaxing activities before going to bed
– Have a regular sleep schedule, with the same time you set every day
– Have your final meal 2 hours before going to bed and avoid eating too much sugar or oil in your last meal.
– Avoid medications before bedtime
– Avoid alcohol or caffeine 3 hours before bedtime
– Don’t take naps during daytime, it will negatively affect your sleep before bedtime
– Meditate for 20 minutes at least 2 hours before you go to sleep.
– Manage your stress levels. If you are stressed, keep your room dark and think about happy memories that will make you relax.
Here is some advice on how to get a good night’s sleep, based on the findings of the Sleep Health Foundation: – Sufficient rest is fundamental for good health. Ensure you get enough sleep (7 or 8 hours) – Try to establish a regular sleep schedule (e.g. wake up at the same time every day, even on weekends). – Avoid caffeine, exercise and bright light late in the evening. – Don’t take naps during the day. – Use your bed for sleep only (no work or TV in bed). – Establish a relaxing routine before you go to sleep (e.g. warm bath, reading, meditation). – Relax for 20 minutes before you go to bed. Meditation is a useful technique to help alleviate stress.