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.
1 comment
Very informative