Getting a good nights sleep is all about having a nightly routine that you can realistically stick to and making sure a few key things are in place.
Here’s how to do it in 5 easy steps!
1. Get 7-9 hours
Don’t cheat yourself on this and always get at least 7 hours, and ideally 9 🙂
2. Lower your bedroom temperature
We are evolved to sleep better in cooler conditions that replicate the twilight hours (no sun = lower temperatures). So turn the thermostat dial down and get under that duvet.
3. Have a HOT shower or bath
Because of the extra heat from the water, your body tries to cool your core temperature by dilating surface blood vessels, to expel heat. This allows your core temperature to plummet which aids a good nights sleep.
4. No screens and dim the lights 1 hour before sleep
Our natural body clocks are programmed to sleep at night. Don’t let artificial bright light from phones, tv or ceiling lamps trick your body into thinking it’s day time. The dim lighting will trigger the release of sleep inducing chemicals including Melatonin, which is essential for a good nights sleep.
5. And finally…..RELAX (still no screens)
No instagram, No messaging. Instead read a book, do 20 mins of Yoga, or whatever it is to help you relax (yes, that as well). Whatever you can do to settle your mind. We obviously recommend a cup of Teacan 30 mins before bed with that book ;).
If you want to read more on this then we highly recommend Matthew Walker – Why We Sleep.