Having a good night’s rest has a huge impact on the quality of your day and your overall health.
Not having enough of it is deeply interlinked with an increased risk for obesity, heart disease, diabetes and even Alzheimer’s, reports Tech Times.
With these tips you’re guaranteed to sleep well every night.
1. Regulate your coffee intake
Timing is vital when it comes to your caffeine fix. Dr Sarah Brewer, a nutritional therapist, told TheSun that most people drink coffee too late in the day. She recommends that you have your final cup no later than 5pm.
2. Shower 90 minutes before bed
Findings show that taking a warm shower 90 minutes before bed can help you nod off 50% faster. This is because warm water dilates your blood vessels, improving heat loss and reducing the body’s core temperature which is vital for sleep.
3. Practice mindfulness
Devoting a little time before bed to turning off your mind and relaxing can do wonders to improve your quality of sleep, according to the Daily Mail. Allocate some time to jot down your racing thoughts, or practice meditation to get your mind and body to relax. Reading is also a great way to find some peace before bed.
4. Avoid blue light
Ditch your phone or devices before bed. They emit blue light that’s been shown to disrupt melatonin levels, the hormone that regulates the sleep/wake cycle. Turn off all electronic devices 90 minutes before bed.
5. Invest in a good mattress and pillows
Nothing beats a comfortable bed and supportive pillow. A quality bed is one of the biggest factors in a great night's rest, improving health and allowing you to have more energy throughout the day. Find a mattress that’s perfect for your favourite position or one designed to contour around your hips and shoulders for optimum comfort.