How to PB your sleep…
The average person spends more than one third of his/her life asleep. But don’t be fooled - just because the body is sleeping it doesn’t mean it’s slacking off. Whilst sleeping our body repairs itself so when the alarm clock goes off, we should feel, rested and refreshed. It’s well known that lack of sleep can affect productivity, judgement and the ability to retain information as well as over time, contributing to obesity, diabetes and a bad attitude (Did someone wake up on the wrong side of the bed this morning?). So, whether or not you're a morning person, check out our list on how to sleep better tonight—and thank us in the morning.
Sometimes it’s as simple as having a ‘Set Sleeping Schedule’
Make the effort to have the routine of going to bed at the same time and waking up at a consistent time as it will make a huge difference. Experts also recommend getting 7-9 hours of sleep every night.
Avoid stimulants after 3pm in the afternoon and minimize exposure
Coffee and tea both have health benefits, but they stay in your system for 4-6 hours after each serving. This has shown to impact the ability to fall asleep at night and can have an even more adverse effect if the person is dealing with stress.
Nightly routines are known to help the mind unwind from a long day.
Habits in place that teach the brain to begin shutting down are important and can range from journaling to reading, stretching to taking a bath. Getting in the habit of disconnecting from screens that put out ‘blue light’ and from information that gets your brain working is also very important when creating your nightly routine.
Get the lights dimmed down to match your natural body clock or circadian rhythm.
Getting our bodies ready for bed requires minimizing light, so our brains can release melatonin. This is a hormone our bodies can naturally produce, that signals our brain to prepare for sleep. It’s recommended you start dimming the lights no later than 60 minutes before bed.
Physical exercise helps us sleep better
Training consistently helps our body get used and is especially important to those of us who commute a great deal or have desk-bound jobs. Make sure if you do work out at night that you stretch, as if it was a high-intensity workout, your body will be primed for fight or flight. This means you will not be primed for rest and de-stress.