Our health is largely influenced by the quality of our sleep. How can you ensure you sleep better? With these 10 tips, you’ll be sleeping like a baby tonight.
People often say you need 8 hours of sleep per night, but more important is your sleep efficiency – the actual time you spend sleeping versus the time you lie in bed. In other words: “The time in bed that is truly restful.” During this time, your body and mind recover so you can wake up fresh and energized. The quality of your sleep also matters – how deep and restorative your sleep is.
These tips can help improve both your sleep efficiency and sleep quality:
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Get plenty of exercise during the day! Avoid intense workouts within 2 hours of bedtime.
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Read for half an hour before sleeping – ideally something light, not scary or dramatic.
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Keep your bedroom temperature around 15°C (59°F). Don’t leave the heater on overnight.
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Get natural daylight during the day and dim the lights an hour before bed to help melatonin production.
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Ensure fresh air circulation – crack open a window while you sleep.
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Establish a bedtime routine. Repeating the same pattern each night helps your body prepare for sleep.
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Limit caffeine to 3 cups of coffee per day – preferably none in the evening.
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Avoid smoking and alcohol – they disrupt deep sleep.
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Drink herbal teas like green tea or rooibos. They are naturally free of caffeine and can help you relax.
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Stop snoozing your alarm! Snoozing doesn’t make you feel more rested.
The BenFit team wishes you a restful night!