According to The Sleep Council 74% of Brits get just 6 or less hours of sleep each night, and more people are dependent on medication and alcohol to help them nod off.
Whilst we all know the importance of a good night’s sleep, many of us are not getting the amount of sleep we need. So here are 5 simple changes you can make to your lifestyle to help you sleep better.
1. Exercise regularly
20-30 minutes of moderate exercise every day is proven to improve sleep quality – even fast-paced walking counts!
2. Keep regular hours
Sleeping and waking at a similar time every day helps your body to adjust to a regular pattern and aids restful sleep. Weekend lie-ins are still okay, just try not to snooze for too long.
3. Create a sleep sanctuary
Keep your bedroom dark, quiet, cool and well-ventilated for the best sleeping environment. Reserve your bed for sleep and sex – avoid using it for work or general recreation too often.
4. Go outside
Being outside in natural light boosts your melatonin production and helps to regulate your sleep-wake cycle. Try to get out of the office during lunch breaks.
5. Eat wisely
Avoid spicy or sugary foods, as well as caffeine six hours before bedtime. That includes coffee, tea, chocolate and fizzy drinks. Stock up on bananas, almonds and honey right before bed – rich in magnesium, these foods relax muscles and boost melatonin to help you sleep.