5 Tips for Better Sleep

Start with the end in mind

Planning your sleep schedule starts with identifying your ideal wake-up time. For example, if you want to wake up at 7:00 am and need eight hours of sleep, aim to be in bed by 10:30 pm. Allow yourself around 30 minutes to wind down before sleeping, free from screens, to help your mind and body transition to rest. Establishing this routine ensures you’re setting yourself up for a restful night.

Limit caffeine

Caffeine’s effects can linger in your system for much longer than you might realise, disrupting your ability to fall asleep. Aim to limit your caffeine intake to 2-3 cups per day and avoid consuming it after midday. Keep in mind that many fizzy drinks, like Coca-Cola, Pepsi, Lucozade, Red Bull, and Monster, contain significant levels of caffeine. Switching to decaffeinated or caffeine-free drinks in the afternoon can help promote better sleep quality.

Avoid eating too late

Late-night eating can interfere with your ability to fall asleep and stay asleep. Try to avoid consuming any meals or snacks within two hours of bedtime, and aim for an even longer gap when possible. A light, healthy snack earlier in the evening is fine, but heavy or spicy foods close to bedtime can cause discomfort or indigestion, making it harder to settle down.

Limit alcohol

While alcohol might make you feel drowsy initially, it can significantly disrupt your sleep cycle. It reduces the quality of restorative sleep, leaving you feeling less rested the next day. If you want to optimise your sleep, it’s best to avoid alcohol entirely or consume it in very limited amounts, especially in the evening.

Reduce screen time before bed

The blue light emitted by screens can suppress melatonin production, making it harder for your body to prepare for sleep. To promote a restful night, try to cut out screen use 1-2 hours before bedtime. Instead, opt for calming activities like reading a physical book or practising mindfulness. Leaving your phone or devices in another room can also help prevent late-night scrolling and create a healthier sleep environment.

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