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9 Ways to Sleep Better

9 Ways to Sleep Better

Sleep has always puzzled me. I’m that girl that gets sleepy at party’s but can’t fall asleep in my own bed.

Do you struggle to sleep? It sucks. You lie awake, staring at your ceiling, try 23 different sleeping positions before giving up on beauty sleep before your alarm clock goes off

I can go for days where I only get 3 hours sleep each night, by the time the weekend comes, I’m in bed the whole weekend trying to recover from the lack of sleep all week.

I don’t think I’m the only person who suffers from insomnia/sleep deprivation.  Simply mention to a few work colleagues that you had a terrible sleep and listen to the stories pile up of other people that couldn’t sleep last night. 

Sleep deprivation has affected my weight, my organisational skills, my vocabulary (seriously, words escape me often!), my anxiety and my moods

But what happens if we don’t get the recommended 6-8 hours of sleep – Impaired memory, higher risk of accidents and injuries, reduced learning, negative moods, poor work performance and productivity.

I’m going to share some tricks to help you sleep better, I know you have probably heard all of them before but there’s no harm in hearing them again.

  1. Have a regular sleep schedule - In bed by 9:30 every night?
  2. Exercise, it really does help but try not to do it too close to bedtime - Even stretching can help relax you and calm you down before bed
  3. No caffeine after 3 pm - Caffeine stays in your system for a few hours, 
    limit your intake as much as possible
  4. Sunlight in the morning and lunchtime - Exposure to more light during the day and less light at night is critical for healthy sleep patterns because it helps to calibrate the body’s internal “circadian” clock
  5. Less blue light in the evening - Keep your phone screen light away
  6. Turn your room into a cave - Invest in some blackout curtains
  7. Avoid harsh lights before bed - Dim the lights 3 hours before bed, use low lights for night time reading
  8. Practice the 4-7-8 breathing technique - Breathe in for four seconds, hold for seven, breath out for eight, repeat
  9. Mediate - Find a comfortable spot and clear your mind
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