Welcome to part two of our sleep hygiene series where we share a few tips on getting a better night's sleep.
If you haven't read part 1, I'd encourage you to check that out first here. By now, it goes without saying that getting good and consistent rest is key to being at your best for longer. Not only that, some studies have stated that sleep deprivation is a good way to shave years from your life and make you feel the effects of ageing prematurely. That doesn't sound too appealing to me so here are 5 more tips to getting a better night's sleep.
1). Kick your pets out of bed.
As much as I know we all love our furry friends, they are a true saboteur of a restful sleep. There are no problems with them sleeping in the same room, but on your bed means you're competing for space and warmth whilst you should be in a nice deep sleep.
For parents, in a perfect world I'm sure they'd say the same about kids in the bed. I don't have any and won't pretend to know what it's like, but I understand that it's a little tougher to convince a toddler to sleep in a dog bed in the corner of the room.... so do what you can.
2). De-Stress before bed.
Wind down before you shut down. Whatever you need to make this happen, stretch, read some fiction or maybe throw in some breathing exercises, yoga or meditation.
3). Go to bed before midnight.
Strength coach, Eric Cressey, talks about this often and considers an hour of sleep before midnight to be worth two hours of sleep after it- I tend to agree with him there. Also, this is generally better aligned with natural light cycles.
4). Sleep at least seven hours.
Work backwards here. If you need to wake up at 6 AM, 11 PM will be the latest you want to hit the pillow-but that's assuming you can fall asleep immediately so you might want to make it earlier.
5). Exercise regularly.
Physical movement (especially outdoors) can promote restful sleep at night. Think back to a time where you put in some solid time out in the sunshine and fresh air, good chance you slept through that night. Unfortunately not all of us have ample opportunity to work in the sun every day, so it's important to prioritise it with the time we do have.
Thank you for reading, this was part 2 of a 3 part series on sleep hygiene. Please feel to reach out if you have any questions, comments or suggestions. As always, please share with those you feel will benefit and for more, you can find us on Facebook and Instagram.