Clean up your sleeping habits
Here are our top sleep tips to help you get some extra shut-eye.
The good stuff
Have a sleep routine ⏰
Try your best to go to bed and wake up at the same time (even on the weekend) — this sets your body’s “internal clock”.
Take a bubble bath 🛁
OK, the bubbles aren’t necessary. In fact, even just soaking your feet in warm water can help promote a peaceful night’s sleep — the rise and fall in your body temperature makes you drowsy.
Too hot, too cold, just right. 🌡
If your bedroom is too hot or too cold it can interfere with your sleep. So just like Goldilocks, you need to find a temperature that hits the sweet spot. Aim for a room temperature between 18° to 24°C.
Exercise (but not too late) 💪
Even a really short burst of exercise can help you fall asleep faster, plus make you sleep more soundly. But you should avoid vigorous exercise at least three hours before bed.
Have sex 💦
While sex is stimulating at the time, afterwards you'll find it easier to fall asleep. This is because sex boosts oxytocin (a “love” hormone) and lowers cortisol (a stress hormone), promoting relaxation.
Just breathe 💨
Winding down at the end of the day is critical to a great night’s sleep. To do this, focus on deep breathing and being mindful. If you need a helping hand, try a meditation app.
Look into a magnesium supplement 💊
Magnesium is a mineral that helps kick start your parasympathetic nervous system — the system that promotes relaxation. Not only can it help you fall asleep but it also promotes better quality sleep.
Upgrade your mattress 🛌
If it’s been more than 10 years, you know what to do.
The bad stuff
Avoid coffee after 3pm ☕
One of coffee’s most loved qualities is also its worst (when it’s time to sleep). Caffeine is a stimulant which makes it much harder to switch off.
Avoid too much alcohol 🍺
While alcohol can help you quickly drift off, after a few hours it causes you to wake up a lot. So aim for a few alcohol-free days a week and try to stop drinking alcohol three hours before bed.
Banish electronics 📱
Avoid movies in bed and scrolling on your phone. Not only does it mean you’re less likely to associate your bedroom with sleep, but the blue light from electronics blocks melatonin production — a hormone that promotes sleep.
Stop watching the clock ⏱
Clock-watching can increase stress and make it harder to fall asleep. Turn any clocks away from you and avoid picking up your phone.