Three tips to achieve the best night’s sleep

A lack of sleep isn’t good for anybody and has a negative effect on both our mental, and physical health so it’s incredibly important that we’re getting at least the eight hours of solid sleep we’re recommended.

Unfortunately for some of us, getting a good night’s sleep doesn’t come quite as easily as we would hope.

So, what can we do to try and achieve enough sleep to wake up feeling refreshed and ready to take on whatever the day throws our way?



 1. Limit screen time

Whilst limiting screen time before bed may seem like an obvious one, it’s one a lot of us still choose to ignore. The temptation to sit and scroll through social media or binge-watch the latest box set takes over and we don’t switch off properly.

However, the blue light our phones, tablets, laptops and TV screens emit have been proven to suppress levels of melatonin – the hormone responsible for controlling our sleep-wake cycle. 

Rather than our body beginning to slow down for bed, it is instead being told by the screens in front of us that sleep isn’t on the horizon. It’s no surprise that after time spent scrolling you find yourself tossing and turning for hours before falling into a deep sleep. 

Experts recommend avoiding screens for two hours before bed. We know this may seem like a long time so why not build this up gradually? Start with 30 minutes and increase this slowly each night. 



2. Relax

We’ve all been there at the end of a stressful day. A deadline is looming at work, the kids have a busy schedule, and the house is a mess. There are 1001 things to do, and you can’t stop thinking about it all. 

A busy mind rarely results in a good night’s sleep so relaxing and calming your mind before bed is integral. 

The hour before you get into bed should be your time to relax. Whether this is with a soak in the bath, immersing yourself in a good book, meditating or even listening to the latest episode of your favourite podcast, whatever works for you and helps your mind and body to relax is the best approach.

We know clearing your mind is easier said than done but trust us, you’ll achieve more tomorrow if you have a good night’s sleep tonight.



3. Limit your sugar and caffeine intake 

With sugar and caffeine created to give your body a buzz and energy boost, it’s no surprise that eating or drinking either of these before bed is going to keep you awake. 

Our bodies are designed to begin shutting down ahead of sleep and caffeine and sugar do the opposite, not only keeping us awake but also confusing our bodies on what we are supposed to be doing. 

Caffeine and sugar before bed has been proven to have an impact on our hormones as our bodies try to control our blood sugar levels and understand what is happening. Not only does this make falling asleep harder, but it also makes staying asleep and falling into a deep sleep even harder too.

A night of light, disturbed sleep with frequent wake ups is guaranteed to leave you feeling sluggish and tired the next day and isn’t good for your mental or physical health.


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