Don’t skip breakfast
Skipping breakfast or eating breakfast too late suppresses the production of melatonin (the sleep hormone) and causes the body to produce stress hormones such as adrenaline and cortisol. Include protein in your breakfast to help optimise melatonin production.
Drink enough water
Not drinking enough water throughout the day causes dehydration and creates restless muscles and ‘scratchy’ sleep. Aim to drink two to three litres per day.
See also: The Sleep Clinic: How to Stop Suffering from Sleep Disorders
Gentle exercise
Regular exercise is one of the most effective ways of reducing stress hormone levels (mainly adrenaline), thus enabling you to sleep more deeply. The American College of Sports Medicine recommends three or four sessions of aerobic exercise (swimming, cycling, jogging, fast walking) for 20-30 minutes per week.
Get some rest
Working or pushing yourself relentlessly throughout the day overstimulates your nervous system, leading to that ‘tired but wired’ feeling when you get into bed. Take three to five minute breaks every 90 minutes throughout the day – move, close your eyes, eat something nourishing but most importantly try to get away from technology.
Cut down on caffeine
Caffeine has a direct impact on reducing sleep quality. The half-life of caffeine is approximately five hours. This means that it can take up to 10 hours to completely remove all of the caffeine from your body if you drink a cup of tea or coffee.
Reduce technology before bed
Electronic devices overload the ‘working memory’ of the brain and leads to noisy thought-filled sleep. Aim for an electronic sundown of 60-90 minutes before getting into bed.
See also: The Power of Sleep
Wind down and relax before bed
Try and get yourself in to a regular wind down routine and you will notice a huge difference to the quality of your sleep. Read a book, listen to relaxing music, have a bath and use some relaxing essential oils such as lavender to help promote sleepiness.
Don’t take emotional baggage to bed
Write your worries or ‘to do’ lists down before going to bed and think of all the small positive things that happened in your day as you drift off to sleep.
For more information visit www.silentnight.co.uk
