Take The Right Steps BEFORE Bed
Getting a good night’s sleep starts before we even get into bed. Here are some steps you can take to encourage a full night’s, high quality sleep:
- No caffeine after 1pm
- Do not drink alcohol at dinner, and if you do, keep it to one glass
- Make your bedroom a cool temperature
- Do not exercise too close to bedtime
- Stay away from mobile phone screens, computers, TV etc.
Wake Up At The Same Time Everyday
In order to master a good sleep-wake cycle, it is important to train your body to get up at the same time every day, even on the weekends. This will encourage your body into a healthy routine which can ensure you are getting the correct amount of sleep, as well as waking up at a reasonable time. Over time, this can make you feel more tired when bedtime rolls around, resulting in a better night’s sleep.
Have A Glass Of Water When You Wake Up
During the night, your body will lose a lot of fluid which results in slight dehydration when you wake up. The problem with this, is that dehydrated encourages fatigue, making us feel more tired as we awake. It is important to drink a glass of water right after you wake up, to re-hydrate your body, make you more alert, quench your thirst and get you set up for the day.
Open The Blinds
As soon as you wake up, you should allow light into your bedroom or your home as you get ready for the day. This is because darkness encourages our brain to believe it is late at night, making you sleepier and more lethargic. If you can, open blinds or shades to let natural light in. If this is not possible, just flip the switch on the regular lights.
