Sweet dreams are made with these..
RISE AND SHINE: Open your curtains wide and expose yourself to daylight as soon as you get up. Light is one of the major aspects that controls our circadian rhythm, the body’s 24-hour internal process regulating the sleep–wake cycle according to Theresa Schnorbach, psychologist and sleep scientist from Emma The Sleep Company (emma-sleep.co.uk). SIT BY A WINDOW: Get as much natural daylight as possible in the day, too. Theresa says: “Exposure to daylight helps keep the rhythms of our body clock in sync with our environment, helping our bodies produce the right hormones at the right time to aid sleep.”
GET YOUR
FIVE A DAY: A study published in the journal BMJ Open found medium sleepers, who slept for seven to eight hours a night, ate 24g more fruit and veg than short sleepers.
AVOID LIE-INS: Our bodies love routine, so go to bed and get up at about the same time daily, even at weekends, advises Theresa: “Keeping to a regular sleep pattern teaches your body to produce sleepinducing hormones at the right time, making the sleep-wake cycle easier.”
GET PHYSICAL: Aerobic exercise can help us sleep better. The key is to make it a regular habit – so aim to be active every day. Over the course of a week, try for at least 150 minutes of moderate-intensity exercise, such as cycling or brisk walking, or 75 minutes of vigorous-intensity activity like running.
BUT KEEP IT LIGHT AT NIGHT: As your core temperature needs to drop in order for you to fall asleep easily, it’s best to avoid anything but light exercise such as gentle stretching or a leisurely walk within a couple of hours of bedtime.
SHOW RESISTANCE: An Iowa State University study linked doing resistance exercise three times a week for a year to better sleep. So get lifting weights and doing lunges.
MAKE IT UP: A National Sleep Foundation poll found people who make their beds every day are more likely to get a good night’s sleep than those who don’t bother.
CAFFEINE CURFEW: “Caffeine can remain in the body for up to eight hours for some people, blocking the receptors in the brain that signal a desire for sleep,” says Theresa. So, make your last coffee shot no later than about 2pm. SCHEDULE WIND DOWN TIME: Just as you set your alarm to wake you up in the morning, set one in the evening to remind you it’s time to slow down to help your body and mind switch off.
TURN ON THE RED LIGHT: Too much exposure to electric light at night stimulates feelings of alertness and stops the natural rise in melatonin production that darkness brings. So turn off overhead lights and use low lamplight instead. “You can also help support sleep by changing bulbs to a warmer colour or to red if you have colour-changing light bulbs,” says Theresa.
BEWARE NAP TRAPS: “If you feel tired, a quick power nap can boost your alertness,” says Theresa. “But don’t nap for more than 20 minutes and no later than mid-afternoon so it doesn’t impact your night’s rest,” says Theresa.
TRY NEW EXPERIENCES: In a Loughborough University study people’s sleep was found to improve on a day they took a sightseeing tour, where they experienced various new and stimulating environments. It’s thought engaging with new sights and sounds helps tire out your grey matter.
EASE OFF THE GREASE: Avoid fatty meats, cheese, chips and crisps, especially late in the day. A study published in the American Journal of Clinical Sleep Medicine found that consuming a lot of saturated fats during the day was associated with poor sleep.