Our best sleep hacks that should be an integral part of your night time routine, improving sleep quality & feeling energetic in the morning.
CUT CAFFEINE INTAKE
Seems like such an obvious hack, but like many of us we need caffeine like a car needs petrol to survive a hectic working day. This often results in multiple coffee trips throughout the day. We’re not saying quit coffee, God forbid! Stick with your morning dose of caffeine, it stays in your system longer than you think so cutting back on your afternoon intake will ensure it won’t be keeping you up during the night.
REGULAR SLEEP-WAKE SCHEDULES
We’re huge fans of having a daily routine and by having a consistent a sleep schedule will have a positive impact on how well you sleep and more importantly will leave you feeling much more fresh and energetic in the morning. If you struggle to drag yourself to bed, simply set an alarm to go to bed and make sure your alarm to wake up is the same everyday.
Our dependence on smartphones, laptops and TV has reached new levels. Don’t get us wrong, we love the endless possibilities of technology, but when it comes to sleep, the bright light being absorbed by our brains is one fo the biggest triggers to raising alertness. Implement a period of time where you have no screen-time before bed and whatever you do avoid screens in bed at all costs.
EXERCISE IN THE AM
You can’t put a price on physical activity resulting in a dreamy night’s sleep. But for many of us, getting out of bed, slipping into your gym kit and exercising is the last thing we want to be doing on a cold February morning. However, even a quick 20 minute run can have a huge effect on your ability to fall and stay asleep, relieving symptoms of anxiety and depression.
Setting the right environment is vital, not only for getting to sleep but also ensuring that your sleep quality is high. Make sure your room is dark, cool and quiet. Keeping your room dark and cool maybe easy, but for those of us who live in busy environments some noises are out of our control, in this instance try sleeping with mellow sounds that help you relax as well block out any distractions.
These tips can be implemented all at the same time or one-by-one, see what works for you and build it into your routine. For more tips on sleep, stress, focus, energy and more, subscribe to our Level-Up newsletter.