10 Good Night’s Sleep Tips

Do you want to ensure you get quality, restorative sleep night after night? Here is a simple good sleep guide.

1. Develop a regular sleep schedule. For best results aim to be asleep by around 10pm and wake up at 6am. The prime sleep hours for body recovery and repair are between 10pm and 2am.
2. Start winding down an hour before you go to bed. Switch off any electronics (including iPads and Tablets), dim the lights and only engage in calming activities.
3. Avoid caffeine and alcohol before bedtime.
4. Exercise in the early morning or at lunchtime. Do not exercise after 7pm at night as this stimulates your body.
5. Have a light, early dinner.
6. Keep your bedroom as your ‘quiet zone’ and ensure your bed is only used for sleeping or sex.
7. If you struggle to fall asleep, try meditating before bedtime.
8. Don’t oversleep or under sleep. Aim for seven to eight hours a night.
9. Restrict daytime naps to no more than 15 minutes.
10. If you experience sleep difficulties, ensure you visit your health practitioner.

Science Notes

Getting a good night’s sleep is crucial for your body to remain fit and healthy.

Research shows that getting the correct amount of high quality sleep each night can help you maintain a healthy weight, boost your mood, make you appear healthier and more attractive, aid in concentration, memory and decision-making, increase your life expectancy and athletic performance, improve your immune system and even boost your sex life.