Nobody can deny the amazing feeling you get after having a good night’s sleep. Or the negative results of a poor one. Besides tiredness and irritability, consistent sleep deprivation can lead to premature aging, weight gain, and even put you at risk for heart disease. There’s absolutely no shame in prioritizing sleep and having more early nights. Here are some tips to make them the best they can be.
We all know it’s difficult to sleep when it’s light out, or even when there are distractions (lights from outside or your phone screen). If blackout curtains aren’t in the budget, a cheap and easy way to create extra darkness is simply buying an eye mask.
Eliminate screen time
As we mentioned above, phone screens aren’t good for sleep. Tempting as it may be to have one last scroll through your insta feed before bed, the blue lights in your phone actually send alertness signals to your brain. Try reading a book before bed instead. You can also gradually get your body prepared for night by switching to dimmer lights as the evening progresses.
Invest in proper bedding and sleepwear
Your bedsheets and pyjamas may be preventing you from having a comfortable sleep. If you find yourself getting overheated at night, try alternative fabrics like bamboo that absorb sweat and keep a cool temperature.
Avoid caffeine in the afternoon
Some of us are more affected by caffeine than others, but it’s best not to risk it. Caffeine stays in the bloodstream for up to 8 hours, so you can do the math of when your cut-off is based on your bedtime. If you’re craving a hot drink in the afternoon try a caffeine-free tea (or tea latte), like roobois or peppermint.
Avoid late night meals and drinks
It will be harder for your body to relax and fall asleep when it’s busy digesting a large meal! Try to avoid large amounts of liquids as well (depending on your bladder size). However, don’t feel that you need to wait until the morning if you’re feeling a bit hungry. Small snacks are totally fine.