Master the Perfect Night’s Sleep in 8 Easy Steps

With the hectic pace of life, sleep might feel like a luxury you can’t afford, but it’s absolutely essential to get good sleep if you want to keep your body and brain healthy.

Not getting enough zzz’s makes us moody and irritable, and impairs brain functions such as memory and decision-making. It also negatively impacts our physical wellbeing.  Getting enough sleep strengthens our heart, improves exercise performance, strengthens our immune system and can help prevent weight gain.

Here are 8 easy steps to help you get a better night’s:

Step 1: Maintain a sleep schedule that allows for 7 to 9 hours of sleep. 

Having a consistent bedtime and wake-up time, even on the weekends, is one of the most important steps to mastering a perfect night of sleep.

Step 2: Stop caffeine by 2:00 pm

You might want to grab another cup of coffee when the afternoon slump hits but remember, the half-life of caffeine is 6 to 8 hours.

Step 3: Exercise regularly

Getting exercise during the day (at least 4 hours before bed) can help strengthen your circadian rhythm, promote daytime alertness, and even help you feel sleepy when it’s time to turn out the lights.

Step 4: Get sunlight in the morning

In the first 30 minutes after you wake up, try to walk outside or go to a window for some direct sunlight.

Step 5: Cool your room to between 18ºc and 23ºc at night

Sleeping in a cooler environment encourages this process, helping you get to sleep quicker and easier.

Step 7: Avoid blue light at night time

Blue light emitted by electronic devices like mobile phones, TVs, and computers blocks your brain’s production of the hormone melatonin so try to avoid screens late at night.

Step 8: Do a meditation practice before bed Meditation is a wonderful tool for stress relief, reducing anxiety, and getting your mind and body relaxed and ready for sleep.

We hope these tips help you get a better night’s sleep so you’re ready to take on your day with energy and enthusiasm.