How to sleep well
Why is sleep important? Well, around 1/3 of your time is spent sleeping and it is as necessary for survival as water and food are. Optimising sleep can help you exercise better, improve your self-control and be all-around healthier. Here are our top tips for getting a great night's kip.
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Be exposed to sunlight or bright light in the day
By exposing yourself to sunlight, it helps your natural inbuilt body clock orientate itself which helps the body release hormones (melatonin) that help you sleep at the right time. This can improve the quality and length of your night’s sleep.
Have a routine!
Routine is key! Try to go to bed and wake up at the same time each day, and yes I’m afraid that even means on a weekend. This really helps to get your body into a sleep rhythm which helps improve your ability to fall asleep and the quality of your sleep. It’s also important to set a daily pre-bed routine that you follow every night which needs to include some wind-down time and relaxation so your body has the cues that it is winding down to sleep. If you can’t sleep after 20 mins, get up and start the routine again.
Optimise your sleep environment
Blocking out as much noise and light from your sleeping environment can really aid sleep and help prevent you from waking up prematurely. It is also important not to get too hot in the night, so don’t cover yourself in all the duvets. Your core body temperature when asleep naturally drops and this helps aid sleep so if you raise your body temperature in the night it will disrupt and affect your sleep.
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