Getting enough sleep is an essential part of a healthy routine. A good night’s sleep can improve your exercise performance, brain function, diet and mental health.
However, a bad night’s sleep can reduce productivity by a staggering 57%, according to The Sleep School based in Central London.
Many adults struggle to fit a good night’s kip into their everyday routine. With demanding jobs, busy families and a workout routine to maintain, rest can often take a back seat. Sleep is vital for maintaining your sanity and mental health – and it must be prioritised. Here are a few ways you can boost your sleep quality and productivity.
Reduce blue light exposure
Artificial blue light can disrupt your natural sleep pattern, otherwise known as the circadian rhythm. Blue light comes from electronic devices like smart phones and laptops. Try to reduce your blue light exposure at night to improve your chances of a good night’s slumber.
You can use apps on your laptop or phone to block blue light or invest in blue-light blocking glasses. Also, you could start reading a book before bed, instead of watching TV.
Reduce daytime naps
When you’ve had a terrible night’s shut-eye, it can be very tempting to sneak in an afternoon nap. A short power nap can enhance your brain function and make you feel refreshed. A longer nap, however, can confuse your internal sleep clock and disrupt your bedtime routine.
Optimise your bedroom environment
The environment you sleep in can drastically impact your quality of sleep. The noise levels, temperature, light and furniture arrangement can all influence your sleep. Try to create a peaceful bedroom with minimal clutter and noise for optimal slumber.
Sleep in a comfortable ladies’ nightwear set for a luxurious and cosy night’s sleep.
Don’t drink caffeine late in the day
For many people, coffee is essential in the morning and has numerous health benefits. However, caffeine at night can keep you awake and reduce the quality of your sleep. Did you know that caffeine can stay in your blood for up to eight hours? Towards the end of the day, try sticking to decaffeinated coffee or herbal tea to reduce your caffeine levels.
Wake up at consistent times
Set your alarm clock for the same time each morning – including weekends. Irregular night-time routines can disturb your circadian rhythm and make it difficult for you to sleep uninterrupted through the night. Try to get into the habit of going to bed and waking up at the same time every day to encourage your body to develop a healthy sleep pattern.
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