2. Avoid caffeine or alcohol
All the best top tips for a better night’s sleep include this one. Caffeine is a stimulant that if taken too late in the day can keep you awake, preventing you from catching up on much-needed sleep. Although alcohol may help bring on sleep, after a few hours it can then act as a stimulant by waking you up and generally decreasing your quality of sleep. It’s also a good idea not to raid the fridge too late at night either.
SLEEP TIP: Don’t drink coffee in the afternoon and evenings if you are sensitive to caffeine.
5. Eat well and stay hydrated for better sleep
Some foods boost hormones that in turn boost the sleep hormone melatonin, so top tips for a better night’s sleep should always include advice on nutrition. Milk promotes serotonin; salmon increases sleep hormone producing B6; hummus is high in tryptophan that triggers melatonin; kale has calcium that helps make melatonin; and chamomile tea increases glycine, a nerve and muscle relaxant.
SLEEP TIP: Dehydration can affect the quality and length of sleep. Keep a glass of water by your bed.
7. Turn off your mobile
Banishing mobile phones are high on the list of top tips for a better night’s sleep for a very good reason. Exposure to the blue light of your device suppresses melatonin, whether you’re scrolling social media till late or the light is shining from your bedside cabinet. Less melatonin makes it much more difficult for you to fall asleep.
SLEEP TIP: Switch your phone off, leave it in another room or put it on Do Not Disturb. Swap technology for a book or soft music instead.
9. Get enough exercise, but earlier in the day
Exercise can improve insomnia and sleep apnea and increases the amount of time we spend in the deep, restorative stages of sleep. It also gives us energy throughout the day and tires us out. So get our your trainers in the morning and you might find your efforts pay off at bedtime. Experts recommend not exercising two hours before bed.
11. Take lack of sleep seriously
Do you have insomnia that our tips for a better night’s sleep won’t help? See a doctor, and perhaps keep a sleep diary prior to your GP visit. You might reveal a pattern or two. Your insomnia might be part of a wider problem, such as anxiety or low mood which can be helped by CBT techniques, again something to see your GP about.
Sleep is fundamental to looking good and feeling fantastic. 7 to 9 hours of uninterrupted shut-eye allows us to rest and regenerate, and it can even improve memory, boost immunity and control appetite. We hope our 11 top tips for a better night’s sleep help in your quest. Who doesn’t want to be healthier, more productive, slimmer and happier?