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Best practices for good sleep

Some easy hacks to make your sleep better – practice these alongside taking Sleep therapy.

1. Commit

Define a 7-9 hour window in which you plan to sleep. Add 30-60 minutes ‘time in bed’ for falling asleep and getting out of bed.
This is your sacred sleeping window – commit this time to sleep.

2. Sleep hygiene

A good sleep environment is cool, dark and quiet with comfortable bedding to help your body regulate temperature.
A warm bath before bedtime is another excellent way to, ironically, help cool your body.

3. De-stimulate

Avoid intensely stimulating content (action, horror, drama or high science) at bedtime. Avoid screens as far as possible.
Meditation and breathing exercises, even very short ones, can help you relax.
Your last coffee should be at least 5-7 hours before bedtime. Avoiding stimulants like alcohol also helps.
If you exercise in the send half, keep it at least 3-4 hours before bedtime and avoid intense endurance exercises.

4. Time it right

Every body has an ideal window for sleeping and being alert and energetic – some of us are ‘morning types’, others more nocturnal; most of us, however, fall asleep around 10-12 at night.
Find your ideal time and keep your sleeping window within that period.

5. Build tiredness

Exercise during the daytime to grow your sleep pressure.

One Response

Pretty Thomas says:

December 6, 2024 at 5:11 pm

Very informative

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