Sleep is so important to mental health but it’s not always easy to come by, especially when stress levels are high.
So we’re sharing some simple tips for getting a good night’s rest.
1. Switch off by switching off
TV, mobile phone and tablet screens tend to draw us in. Not only can they stop us from getting to bed on time, they can actually interfere with our ability to sleep.
The light emitted by screens tricks our brains and bodies into thinking it’s daytime and can stop us getting a good night’s rest.
Try to avoid screen time in the hour before bedtime.
2. Dim it down
Light plays a really important role in our sleep cycle – and our brains produce a hormone called melatonin that responds to it.
Melatonin production ramps up as light fades, relaxing the muscles and lowering body temperature. These changes help our body and brain prepare for sleep.
By enjoying sunlight during the day and gradually reducing light exposure during the evening, you can help the natural sleep cycle along.
3. Watch what you eat and drink
We’ve all had a night of bad sleep and turned to coffee, sugar or energy drinks as a quick pick-me-up. But those solutions can become part of the problem.
It takes our bodies several hours to process caffeine and those cups of coffee can really add up over the course of the day.
If you’re having trouble sleeping, try cutting out the sugar and coffee (or consider switching to decaf).
4. Get the blood pumping
Exercise has so many benefits – but did you know it can also help you sleep better?
Simple cardio activities like jogging or riding can help you get a good night’s rest.
For the best results, try exercising in the morning. Because physical activity increases your heart rate and body temperature, exercising before bedtime can actually keep you awake.