There is so much advice out there. Here's what I;ve tried and measured with a sleep app or two...
Go to bed at the same time (give or take 30 minutes) every night. Consistent bedtime creates better quality of sleep
Get up at the same time (give or take 30 minutes) every morning. Consistent bedtime creates better quality of sleep
That means planning your evening and morning routines
Evening
Have a wind down routine
Avoid caffeine 6 hours (or more) before bed, caffeine has a 6 hour half life in your blood, 50% of that espresso you drank at 3pm is still there at 9pm
Eat at least 3 hours before bed and no snacking after your evening meal. Sleeping while digesting reduces the quality of your sleep
Keep your bedroom room cool, dark and quiet. If darkness or quiet are an issue sleep mask and ear plugs are your friend here)
Avoid | Instead |
Blue light (TV, tablets, phones) for an hour before bed Better still put them in a different room before you sleep | Read a book (or go to bed with a friend who's read one!) |
Try writing a short journal of the day's events this will help you get perspective and "put them down" if they are bothering you | |
Alcohol | Sip chilled or |
Morning
Have a start-the-day routine
Spend 2 minutes doing a simple breathing exercise (box breathing is easy to remember and simple to practice) before you get out of bed
Only drink coffee or tea once you've been up for 90 minutes (try it and see)
Get some early morning sunshine most days. Just 15- 20 minutes can help set your body clock to daytime productivity
Try some gentle stretches to wake your muscles
Doing these has helped me sleep better. That sleep (recovery) allows me to perform at a consistently higher level - as a husband, father, colleague and coach. All of the above I found and tested, they work, for me. What could you do if you got better rest?
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