May 5

Top Tips for a Great Nights Sleep!

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Think about how many hours of sleep you get each night… is it enough and is the sleep quality good?

If you are not getting 7-9 hours sleep per night we have some top tips on how to get the perfect nights rest:

Increasing your natural sunlight during the day will help improve daytime energy, as well as nighttime sleep quality and duration.

Wind down and relax before bedtime. There are many ways to wind down such as having a warm bath, avoiding using electronic devices before you go to bed, writing a to do list for the next day to clear your mind of any distractions and trying some relaxation exercises such as meditation, breathing or yoga stretches.

Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.

Don’t consume caffeine late in the day, did you know that 50% of the caffeine you consume can stay in your system for up to 8 hours!

Reduce alcohol intake. Having a couple of drinks at night can negatively affect your sleep and hormones, it’s also known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.

Go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!)

Ensure you have a tidy and clean bedroom that is well ventilated. This will improve air quality, clear your mind and provide you with a comfortable bed to sleep well.

Exercise regularly. Exercise is one of the best science-backed ways to improve your sleep and health.

A solid night’s sleep is essential for a long and healthy life!

We really recommend you try our top tips to wind down in the evenings and hope you see a notable difference within a few weeks


Tags

recovery, sleep, sleep awareness month


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