Sleep 2.0
So…. You’ve read through part one of our ‘get a great night’s sleep series’ (if you haven’t – read it here). You’re doing the right things to start your day energised, regulating caffeine timing, and just one step into your bedroom makes you float off to dreamland.
You’re starting to like this feeling of waking up a little more rested. The energy you carry through the day has peaked not just our productivity, but also our focus and attention. That fogginess that follows us after a rough night is beginning to thin. You think to yourself… what more can I do to get EVEN MORE of this?
Well once you have sorted out those initial 3 things (find them here), you’ve proven that you are on a mission to make a regular good night’s sleep the norm.
Here are the next 3 things you can do to make that good night's sleep a GREAT one:
1. DROP THE LIGHTS
Everything to do with sleep revolves around getting the right schedule down pat. Our sleep hormone, Melatonin, is disrupted by our light-emitting gadgets (phones, computers, televisions…) and can trick our body into thinking it is time to be awake. Even if the stimulus doesn’t rouse you out of bed, it is enough to decrease the QUALITY of sleep when you do shut your eyes. Limit screen time 90 minutes before bedtime, and for best results, try and eliminate screens after it’s dark outside.
2. COOL DOWN
A cool room may be the key to a great night’s sleep, with the optimum room temperature seemingly between 15 and 20 degrees Celsius. If you live in a brick home like I do, and it’s really cold, rugging up may be the key. However, if it is summertime, the fan or AC unit may just be your ticket to that next level of sleep.
3. TRAIN AT THE OPTIMUM TIME
Exercise can be our best friend when it comes to a good night's sleep, however time can be a key factor. Now, if the ONLY time you could train were the evenings, we would recommend it right after work – as the benefits of regular exercise are worth it. However, rousing yourself for some morning exercise will give your body temperature time to slowly cool down and stress hormones to normalise. There have also been recommendations to add some activity first thing in the morning regardless, as this will help set our daily rhythm on track.
Happy sleeping!