The Ultimate Guide to Transforming Your Sleep Health 😴
Sleep Tips you can practice to get the most out of your valuable sleep time, Hint; it starts way before bed time!
Stick to a Sleep Schedule
Go to bed and wake up at the same time every day - Yes, even on weekends to help support your natural sleep-wake cycle.
Create a Relaxing Bedtime Routine
Wind down for 30-60 mins before bed with calming activities; like reading, light stretching or a warm shower.
Limit Screen Time at Night
Avoid phones, laptops and TVs an hour before bed. Blue light from screens interferes with melatonin production.
Keep your Room Cool, Dark and Quiet
Aim for 16-20°C. Use blackout curtains, earplugs or a white noise machine to create an ideal sleep environment.
Get Morning Sunlight
Expose yourself to natural light within 1 hour of waking. It helps regulate our circadian rhythm.
Avoid Caffeine Late in the Day
Caffeine can stay in your system for hours. Switch to decaf or herbal tea after 2pm to avoid sleep disruption.
Move your Body During the Day
Regular physical activity, especially in the morning or early afternoon can improve sleep quality and duration.
Reserve the Bed for Sleep (and Intimacy Only)
Avoid working, eating or watching TV in bed. This trains your brain to associate your bed with rest.
Limit Long or Late Napps
If you like to Napp 😉, keep it under 30 minutes and avoid napping after 3pm to protect your nighttime sleep.
Avoid Alcohol Before Bed
Alcohol might make you sleepy but disrupts your Deep Sleep & ⁕REM. It can also cause you to wake during the night.
Manage Stress & Anxiety
Practice mindfulness, journaling or deep breathing exercise to help calm your mind before sleep.
Invest in Sleep Friendly Bedding
Quality Mattress & pillow Protectors, supportive pillows and comfortable cool sheeting can dramatically improve how you sleep
