Our top 8 tips
to help you sleep better

Our top 8 tips to help you sleep better

If you’re wondering how you can sleep better, here are our top tips for a restful slumber.

1. Don’t take an afternoon nap:

Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

2. Try to stick to a regular sleep schedule:

You should go to bed, and get up, at the same time every day, even on the weekends.

3. Things to avoid before bedtime:

Caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed.

4. Wind down before bedtime:

Try taking a warm bath or listening to some calming music.

5. Take a break from trying to get to sleep:

If you cannot get off to sleep after 20-30 minutes - then get up. Don’t just lie in bed, worrying about getting to sleep. Get out of bed, do something relaxing until you feel sleepy again, and then go back to bed.

6. Switch off TVs, tablets, computers and phones at least one hour before bedtime:

Electronic screens emit a blue light that disrupts the body’s production of melatonin and combats sleepiness. So instead of watching TV or scrolling through social media on your phone, try a relaxing activity instead, such as reading a book or listening to calming music.

7. Exercise during the day:

Take a walk and get light exposure. Beyond simply tiring yourself out, exercise has been shown to help stop insomnia. You don’t need to constantly go on long runs to feel the results, as even calming meditative exercises like yoga can help cure insomnia.

8. Keep your bedroom for sleeping:

Resist the urge to work from your bed, for example. You want to keep your bedroom associated with sleep only, so that when you climb into your comfy bed at night, your body is cued for sleep.