Will Strathdee

Struggling to wake up in the morning?

Living off coffee all morning while sat your desk?

Sleep is a key component to good health and happiness. But with increased time demands and more things to try and fit in each day, sleep is usually the first thing that gets put on the back burner. More often we find we’re sleeping fewer hours, which means the quality of the sleep we do get matters even more.

Monitor what and how much you drink. Caffeine, alcohol, water or any liquid can cause sleep disruption. Try drinking majority of your fluids early in the day and set a time cap on caffeine – no later than 4 p.m.! You can use apps like MyFitnessPal to track fluid intake.

Food – When, What and How much? Consistency is the key in producing success. Your body will find it easier to regulate digestion if you keep your meal times consistent. Food takes time to digest, so it’s important to be mindful of portion sizes during the late evening around bed time. Try to eat the majority of your food throughout the day. This way you can avoid overeating late at night, which may disturb sleep. Creating reminders on your phone, or creating a food schedule are two ways you can stay consistent.

Medications and Supplements. Medications, vitamins, and supplements can impact our ability to fall and stay asleep. If you take a multivitamin, it may be best to take it in the morning because some give you energy. On the other hand, something like a probiotic can help with food digestion, so when taken at night, it may help to keep you asleep.

Feed your brain. Reading can help to reduce stress and help us doze off. However, some books can provoke lots of emotion that can make it difficult to switch off, so try to keep things pleasant and peaceful! Perhaps try giving your eyes a break, and try listening to an audiobook instead.

Set yourself up for success. A quality bedtime routine is essential to a good night’s sleep. Failing to wind down and relax appropriately from late-night work or exercise can make it difficult to fall asleep. Some good ways to relax are: taking 30 minutes to read, take a bath, dim the lighting or listening to some calm music. Doing one of these regularly before going to bed will help you fall asleep.

Environment. Light, noise, temperature, and bedding all impact the quality of our sleep. Blackout curtains and eye masks help combat unwanted light. Earplugs are useful to block out unwanted noise and make sure your room is set to a comfortable temperature – around 18°C will help to promote sleep. One of the most important investments for your sleep, is a high-quality mattress to ensure you’re comfortable and relaxed. You can even try things like aromatherapy – spraying oils or incense may help you feel relaxed and sleep.

Nap, but never too late. Naps can be a great way to rejuvenate during the day. However, taking these too late in the day can throw your body out of whack and cause havoc to your sleep cycle. So keep the napping to early afternoon.

Employing these small tips will work wonders for the quantity and quality of your sleep. Thus, in turn helping you make the most out of this important recovery period, so you can wake up the next day ready to move a step closer to your goals.