Maintaining the recommended 8 hours can be difficult especially if you work late into the evenings or if you have children to look after. With the help of these simple tips, you could not only sleep longer every night, but sleep better too.
Make a Sleep Routine
Going to bed and waking up at the same time every day does wonders for your body's biological clock, as a regular pattern of exposure to light and dark helps improve your body's ability to rest. You can even take this tip further by implementing a routine before you sleep and after you've woken up. Maybe fit in 30 minutes of reading before to wind down or opening the blinds to let the light in in the morning? Try to avoid looking at bright screens just before you try and sleep, even if there are some great cat videos waiting for you on YouTube.
Add some Exercise to your Day
Fitting in a bit of exercise into your daily routine is a great way to lengthen your night's sleep, just be careful it isn't too close to your bed time. A few hours after exercise, your brain releases sleep inducing hormones and the more vigorous the activity the better! Whether it is going for a quick walk or a practising for that marathon, make sure to leave about 4 hours before you hit the hay.
Eat better, Sleep better
Cutting out caffeine, tobacco and alcohol in the evenings is a great way to improve the quality of your sleep. Try sipping on warm milk or decaffeinated coffee when winding down for the night. Eating protein rich meals, like those containing chicken, turkey or nuts, helps the brain to release melatonin, the sleep inducing hormone.
Sleeping in comfortable surroundings will improve your nights sleep which in turn will set you up for a great day. Finding a mattress and pillows that are suited for your sleep style and body type will allow you to sleep with little irritation. Check out our mattress guide to find the best one for you! Make sure your sleep space is a nice temperature; 20°C should be just right. You may have to crack open a window or turn on a fan, but it'll be worth it for that perfect night's sleep.
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https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips https://www.bbcgoodfood.com/howto/guide/how-get-good-nights-sleep