Getting a Good Night Sleep
Melatonin is the hormone that helps you relax and fall asleep.
Devices such as phones, laptops and tablets produce blue light which tricks our brains into thinking it’s still daytime. This makes our bodies produce the same amount of melatonin as they do during the day, making it harder to get to sleep.
If you want to, you can also download sleep support apps, reduced eye-strain mode, or put your phone into dark mode for use in the evening.
Sticking to a bedtime routine helps set your body’s internal body clock and help to increase your quality of sleep.
It may sound obvious but try to avoid drinks with caffeine in them before bed, this includes coffee, tea and fizzy drinks like Coca-Cola.
Caffeine is a chemical that stimulates your nervous system and can stop your body from relaxing naturally.
Sugar before bed will keep you awake too, so try to tailor your mealtimes to fit in with your relaxation and sleep goals
Exercise can help you get a good night sleep because it increases sleep quality. However, try not to exercise right before bed because that can also wake your body up and make it more difficult to fall asleep when you want to.
Small changes to your sleeping environment can make a big difference to your quality of sleep.
Make sure your room is as quiet, your bed is comfortable and that your room isn’t too hot or cold. This can send a powerful signal to your brain that it’s time to relax and go to sleep.
If you get stressed out by mess, try to keep your bedroom tidy so that it doesn’t stress you out as you are trying to sleep.