Not sleeping properly can have a huge impact on our performance at work or even in the gym. It can also affect our bodies recovery. It is difficult to get the required hours of sleep, 7-9 hours when you lead a busy life, however if we want to have a healthy lifestyle and keep the weight off in the future we should ensure that we make sleep a priority.
Here are my tips to help you switch off before bed and to get a good night sleep, along with waking up feeling refreshed.
1. Get ready for your day
By getting ready for your day, I mean, write down any important tasks that you need to do, choose the clothes that you will be wearing and prepare your meals for the next day. Through doing this it will prevent you from lying in bed thinking about what you need to do and when you have your clothes sorted, plus foods that you can pull out of the fridge ready to eat, it will simply save you time.
2. Don’t eat a big meal close to bedtime
Going to bed hungry isn’t ideal, however going to sleep on a heavy stomach also isn’t a good idea. Eating a big meal before bed can cause you to have a restless night. Also, foods that are high in saturated fat can cause indigestion. If you are feeling the hunger pangs before bedtime, try eating something light such as seeds or even try drinking a glass of milk.
3. Do not read emails/ finish work
Many people think that sitting in bed and answering a few emails in preparation for tomorrow is a good idea, however this is a big NO. By replying to emails you are still activating your brain because you have to think about what you are going to respond. If it is not a particularly pleasant email, the chances are you will be left lying in bed wide awake worrying.
4. Don’t get into arguments
Arguments are part of relationships, but if they can be avoided then ensure that this is the case. When you get into an argument with your other half, a family member, or even a friend, it is fair to say that your mood will be affected. You are often left feeling upset or tense after an argument. If you do get into an argument have an action plan to resolve it.
5. Airplane mode your mobile phone
We all love to browse our phones, it has become a habit and part of our life however, one of the best things to do is to switch your devices to airplane mode about an hour before bed. The light from our mobile phones has a negative impact on the production of melatonin which is the hormone that is responsible for sleeping and getting up.
We should be comfortable in our pyjamas and settled with a good book, along with a cup of calming camomile tea.
Our phone should be left across the other side of the room, or even in another room and We should invest in an alarm clock to wake us up in the morning.