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Writer's pictureAndrew J Calvert

How to get a good night's sleep

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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