Sleep is crucial for performance and overall health, so here are 5 simple ways you can improve your sleep for a better night's rest
Studies have shown that sleep is not only important for energy levels, but also has a positive impact on blood pressure, mood, stress levels, weight management, and mental health.
Keep your phone away from your bed!
Ever find yourself just mindlessly scrolling in bed when you should be resting? Well, chances are that your phone (and charger) live right next to your bed... let's fix that by moving it to a different outlet, out of arms reach.
Avoid eating heavy meals close to bedtime!
For optimal sleep, our bodies need to be resting and not working hard to digest our food. The earlier you eat dinner the better, this will give your digestive system time to work, leaving you feeling much better when you jump into bed. Avoid highly processed foods and opt for lean meats, vegetables, and whole grains! Remember it's not about eating less, it's just about eating better!
Read a Book
Turn off the TV and grab a book! A good read in bed on your rest day will have you nodding off in no time, without the stimulation of technology. This is also a useful tool if you find it hard to shut off from your own thoughts, as being consumed in a novel can allow you to get lost in the story and not so caught up in your own mind. Asking a friend or colleague for book recommendations is a good place to start!
Have a Herbal Tea
If you're an avid coffee lover then leave that caffeine for the morning. Night times are for winding down and herbal teas have long been used for relaxation and promotion of sleep. If you're not sure where to start, Chamomile tea has a mild sedative effect that is great for inducing sleep. After you fall asleep, chamomile can help to improve sleep quality so that you wake up rested and refreshed. Chamomile has also been shown to help sleep quality problems associated with depression and other mental health issues.
Write your To-do List for the next day
While it may be tempting to leave it for the morning, organising your tasks for the next day can help relieve a racing mind, reduce stress, and help you to fall asleep faster. You also wake up feeling more purposeful as you already know your plan for the day and which tasks need to be tackled!
Just take one step
You don't need to implement everything all at once! Pick one of the tips above that you feel will be most beneficial to you and start there.