The evidence is clear, getting a good night sleep is essential to maintaining good physical and mental health. So today I’m going to give you some tips on how to get a good night sleep.
Let’s first start with the obvious for a good night’s sleep
- Don’t drink coffee after lunch time
- Don’t drink too much alcohol
- Don’t go to bed on a full stomach
- Don’t exercise at night
- No technology one hour before bed
And what about the not so obvious?
It’s important to have good sleep hygiene and that doesn’t mean staying clean, but doing the same thing every night before we go to bed.
So that’s having a herbal tea while watching TV then you wash your face, clean your teeth, read a book and go to sleep. It’s important to do that every night even if you get home at midnight after work or at night out with friends.
And it is also important to anchor wake up time. That means getting up the same time everyday seven days a week even if you don’t have to go to work. Also, it’s good to spend those extra hours reading a book, paper or snuggling up with your partner. At least it’s telling your brain it’s time to wake up.
To Sum up:
- Avoid stimulants
- Maintain good sleep hygiene
- Anchor Your Wake Time
