Everyone would love to get the perfect night’s sleep every single night, but for some of us this can be a real challenge to overcome. The modern world brings so many distractions that our ancient ancestors didn’t have to fight against: mobile phones, caffeine-concentrated snacks and busy working schedules.
It is undeniable that many mornings we wake up feeling like we have had a ‘better’ night's sleep than the previous ‘worse’ night’s sleep just 24 hours earlier; We feel ‘more’ rested or refreshed! This is not a coincidence as the quality of our sleep depends on many different variables.
Here’s 3 ways to improve your quality of sleep
- Reduce your caffeine intake
Don’t worry, we are not suggesting that you cut out coffee from your morning routine. Caffeine is proven to increase energy levels, which is why it’s found in all leading pre-workouts and energy drinks. When it comes to sleep though, caffeine will prevent your brain from getting the required rest it needs if you have consumed it late in the day.
Prevent this by setting a time that you won’t consume caffeine after e.g. 2pm
- Go to bed earlier
It may sound extremely obvious but getting at least the recommended 8 hours sleep per night will greatly increase the quality of our sleep. When we are deprived of sleep we struggle with concentration, memory and stress. This means if we don’t get enough sleep then we will not perform at our best mentally or physically.
Prevent this by deciding on a time you must be in bed by each night e.g. 10pm
- Daily exercise
Being physically active requires you to expend energy, and helps you feel more tired and ready to rest at the end of the day. A regular exercise routine can also reduce stress and anxiety levels; one of the leading causes of sleeping problems. When we exercise our bodies release endorphins that contribute to us feeling happy and improving our overall well-being.
Try this by spending 30 mins each day performing a simple physical activity e.g. walk in the park.
So, for better sleep, it’s all about what you do in the day before that counts towards your good night’s sleep. Consume less caffeine, move your body everyday and get your head down earlier!