Support Sleep

Get a Better Nights Sleep

Stressful times can lead to tossing and turning all night long, leaving you exhausted and unproductive for the days that follow. When you're lying awake at 3 am the idea of a good night's sleep may seem out of reach. But we have more control over the quality of our sleep than we realise. Slightly adjusting our behaviour and habits during the day does affect how we sleep at night.

Keep in Sync

Figuring out and sticking to your natural sleep cycle is one of the most important factors when it comes to sleeping better. Try to go to sleep and wake up at the same time every day, you'd be surprised how much an hour can affect your energy levels. We all look forward to a weekend sleep-in but opt for a daytime nap instead if you are feeling run down and tired.

Light Exposure

Getting enough sunlight during the day is just as important as darkness at night. Melatonin is a hormone that helps majorly in regulating your sleep cycle which is controlled by light exposure. Sit and have your morning coffee in the sun and see how much difference it can make.

Stay away from artificial bright screens such as phones, tablets, and TVs close to bedtime. The blue light from these stimulates the brain and disrupts the brain's ability to wind down for sleep. Try reading a book before bed rather than spending time scrolling on your phone.

Daily exercise

Regular exercise is proven to improve the quality of sleep at night and give more energy during the day. Exercising in the morning or afternoon helps alleviate the symptoms of insomnia. However, exercising too close to bedtime can negatively interfere with sleep by stimulating hormones. Be mindful of when you exercise – ensuring it is at least 3 hours before sleeping.

Diet

Many of us rely on caffeine to make it through long days at work. Most of us know that drinking caffeine too late in the day can disrupt our sleep pattern but be mindful that it can cause sleep problems up to 10 to 12 hours after consuming it – much longer than people think. High sugar foods also have the potential to keep us up at night by creating spikes and dips in our energy. Focusing on a balanced healthy diet can go a lot further than you may anticipate when it comes to a good night's sleep.

Meditation

Taking time to wind down and deal with long-term stress and emotions can make it easier to fall asleep. Meditation is a great way to do this, and it doesn't have to be as daunting as it seems. There are so many apps available on all devices to guide you through the process and put you more in touch with the deep-rooted reasons why you can't sleep. Don't knock it until you try it.