Posted on March 18, 2016 by Jenny Cromack

As it is World Sleep Day I thought it  would appropriate to give you all my top sleeping tips! Sleep is more important to some people, whereas others seem to be able to survive on very little sleep. If you are someone who struggles to sleep or just looking to improve the quality of sleep then these top sleeping tips may be beneficial to you!

top sleeping tips

Why Is Sleep Important?

Sleep is a vital process that allows our body to rest, recover, and recuperate. Without this time out several processes and systems will not be running optimally. Sleep therefore plays a vital role in:

  • Immune System
  • Metabolic
  • Memory
  • Learning & Information Processing

What Are The Consequences Of Poor Sleep?

As well as impaired function of the above a lack of sleep, or sleep quality, can be linked to several chronic conditions such as:

  • Diabetes
  • Heart Disease
  • High Blood Pressure

Top Sleeping Tips

For a good quality nights sleep the following things should minimised or avoided:

  • Avoid coffee, alcohol, and nicotine 4-6 hours before bed
  • Minimise the use of electronic devices before or whilst in bed (e.g., TV, phone, tablet)
  • Don’t be a time checker; turn your clock face away from you
  • Avoid large, heavy, meals 2-3 hours before bed
  • Avoid naps late in the day; best time to nap is between 1-3pm for no longer than 30 minutes

There are also things you can do to help improve your sleep quality such as:

  • Add a magnesium supplement to your nutrition; helps balance cortisol levels and stress
  • Add exercise to your day; mornings are the perfect time but be aware exercise 2-3 hours before bed can hinder your sleep
  • Sleep in a dark, cool, and quiet room with minimal distractions
  • Go to bed when you are truly tired; if you lie awake for over 20 minutes get up and read a book and go try again later
  • Use natural light to aid your body clock; leave the curtains slightly ajar and allow the natural light to help you rise
  • Try set a regular sleep-wake pattern; don’t force lie in’s if you are awake stick to your body’s natural pattern.