The start of a new year is the perfect time for a fresh beginning. Why not focus on something that’s key to your health and well-being: a good night sleep! Sleep impacts your energy, mood, performance and overall quality of life. Struggling to fall asleep or stay asleep? Don’t worry, these 10 practical tips will help you boost your sleep and wake up refreshed to tackle the year ahead.
TIP 1: STAY ACTIVE
Aim for at least 30 minutes of movement each day. You don’t have to hit the gym—simple activities like walking to the shop or cycling to work can make a great difference.
TIP 2: MAINTAIN A CONSISTENT SLEEP SCHEDULE
Wake up and go to bed at the same time every day, even on weekends. A consistent sleep schedule helps your body find a natural rhythm.
TIP 3: COMPLETE TASKS BEFORE BEDTIME
Try to finish tasks throughout the day. The more unfinished business you have, the harder it is to calm your mind
TIP 4: SWITCH OFF SCREENS
Limit screen time before bed. The blue light from phones tablets, and computers can disrupt your body’s internal clock and make falling asleep harder.
TIP 5: AVOID CAFFEINE IN THE EVENING
Caffeine can remain active in your body for up to 6 hours. Skip coffee and other caffeinated drinks in the evening to help you fall asleep more easily.
TIP 6: GET ENOUGH SLEEP
Adults generally need 7 to 9 hours of sleep per night. The exact amount of sleep can vary from person to person, but make sure to get enough hours to wake up feeling refreshed.
TIP 7: DON’T GO TO BED WITH A FULL STOMACH
Heavy meals right before bed can keep your digestive system working overtime, making it harder to fall asleep. If you’re hungry, opt for a light snack.
TIP 8: VENTILATE YOUR BEDROOM
A well-ventilated bedroom helps your body cool down, encouraging a natural sleep state. Many people who sleep with a window slightly open often sleep better and wake up more refreshed.
TIP 9: CREATE A BEDTIME ROUTINE
End your day with a calming ritual. For example, take a bath, drink a cup of herbal tea, jot down things you’re grateful for or read a book under soft lighting.
TIP 10: INVEST IN QUALITY BEDDING
A supportive mattress less than 10 years old (around 30,000 sleep hours), a comfortable duvet, a cozy pillow and soft bedding are essential for restful sleep. Looking for ultra-soft bedding? Find it here!
These tips are likely to make a big difference, so give them a try and enjoy a better night’s sleep!
Sleep well!
