Sleep improvement tip 1: routine!

There are ways you can improve your sleep naturally.  This is post one of three of my favourite tips:

Routine:  Your body responds to the natural day-night cycle of the Earth and it is important to have a sleep-wake routine that is stable so that the hormones and neurotransmitters responsible for sleep follow a natural and predictable rhythm.  Try to go to bed and wake up at approximately the same time each day.

Exercise:  Regular exercise improves sleep quality.  Exercise earlier in the day is better, but if you only have time to exercise in the afternoon… try to do high-intensity activities at least 2 hours before you plan to go to bed to allow your body enough time to relax.

Food & drinks:  Some people are sensitive to caffeine (and other stimulants like nicotine).  It is best to enjoy your coffee in the morning.  Also, be aware that alcohol can influence the sleep cycle so you may not get good-quality restorative sleep after you’ve had alcohol.  Try to have a light meal in the evening.  Eating a heavy meal, particularly a meal high in carbohydrates, can make you feel uncomfortable and increase potential for reflux.  Try to finish your dinner at least 2 hours before retiring to bed.

Power-down before bed:  Your body needs time to unwind from the pressures and activities of the day.  Before you go to bed, enjoy some calming activities like taking a hot bath or shower, listening to calming music, stretching or meditation, or reading.  Try to avoid screens (television, tablets, phones) at least 1 hour before bed and use blue light-blocking spectacles or filters to help promote restful sleep.

Naps:  Power naps during the day have been shown to improve concentration, energy levels and productivity.  However, be sure not to nap too long (less than 30 minutes is best), and the best time to nap is in the early afternoon.  If you nap later, you are more likely to have difficulty falling asleep.

Wishing you good sleep and pleasant dreams!