In case you don’t know …. quality of sleep is crucial to your health! I know I feel terrible when I haven’t had a restful night.
Studies show that the gap between getting enough sleep and not enough can effect your weight, health and mood. Getting good quality sleep can improve your immunity, helps brain function and memory, reduces stress, improves mood, better weight control and the list goes on!
Here are some simple strategies to help you improve your quality of sleep or just get more sleep if you aren’t getting more than the recommended 7-8 hours per night.
1. Set your room to an appropriate temperature Find out the best temperature for you. Most people sleep better when it’s cool (around 19-20 degree Celsius).
2. Turn off electronic devices Remove your eyes from all devices at least 30 minutes before bed. Artificial light interferes with our production of melatonin that ensures deep sleep and may help regulate metabolism.
3. Make the room as dark as possible I’ve recently implemented this strategy myself by getting some blockout curtains for my windows and I can’t believe I haven’t done it sooner! Covering windows maximises melatonin production as well as turning your phone face down. Aim to expose yourself to sunlight upon rising to keep circadian rhythms in check.
4. Stick to a sleep schedule Try to fall asleep and wake up at the same times during the week and on the weekends to regulate your body clock and help you fall asleep and stay asleep.