Ensure a similar bedtime - including weekends
Improving sleep requires consistency for you to stay in sync with your body clock, so become a creature of habit. Set a bedtime window, even on weekends. This will help you respect your natural circadian rhythm.
Stop looking at screens an hour or two before bed
Today’s busy lives mean that phones, computers, and TVs constantly have your attention. Learn to set them aside before bedtime and you’ll be more rested in the morning. By turning devices off earlier, you can make sure your circadian rhythm isn’t disrupted by the blue light emitted from screens.
Keep your bedroom cool
To initiate sleep, your body temperature must drop, so a cool room (<18 degrees) and light bedding are conducive to a good nights’ sleep.
Avoid eating and exercising before bed
As an elevated heart rate and temperature disrupts your sleep, it’s best to avoid exercise and heavy meals in the 3 hours prior to bedtime.
While some believe that drinking alcohol may help you feel relaxed before bed, too much can rob you of valuable REM sleep and may wake up throughout the night.
Avoid caffeine after midday
Caffeine raises your heart rate, making it tougher to get to sleep. It also disrupts an important signal in your brain, adenosine, which regulates your circadian rhythm.
Avoid sitting for prolonged periods and ensure that you get at least 30 minutes of daily activity to get a good nights’ sleep.
Napping is a great form of rest and works wonders for your overall recovery, but try do so before 3pm, otherwise it may make it difficult to fall asleep at night.