Help You Sleep

1. Have a consistent bed time

By going to bed and getting up at roughly the same time you will start to train your body to drift off quicker and easier.

2. Have a ‘no screens two hours before bed rule’

Two reasons for this: firstly you don’t want to be stewing over an email or something on social media, but more importantly your devices emit a blue light which tricks the mind into thinking it’s morning by suppressing your sleep hormone, melatonin.

3. Chill out

A cooler bedroom will help to reduce your core temperature which has been proven to help aid in more restful slumber. By washing your face at night, the water will cool your face and hands which helps to reduce your temperature.

4. Create a sleep sanctuary

The brain makes powerful associations so ideally there are only two activities that should occur in the bedroom, sleep and romance. Keep all devices, laptops, TV’s and tablets out of your sleep sanctuary, otherwise you will start to associate your bedroom with work, social media and other stresses and strains.

5. Track your sleep

An app such as Sleep Cycle will help you to find out which strategies work best for you by not only monitoring how long you were asleep but also the actual quality of your sleep. Sometimes seven hours of good quality sleep is better than eight hours of poor quality. The app also helps you to stick to a consistent pattern and even tracks how long you snore!