Tricks to getting a good night’s sleep

There is no denying the importance of a good night’s sleep. This not only holds true for your mood the next day, but for your physical health, productivity, and cognitive functioning too. In fact, enough sleep is just as important for good health as nutrition and exercise.

Getting a good night’s sleep doesn’t have to be a time-consuming challenge that you need to endure every night. Use the checklist below to ensure you are giving yourself the best chance of getting a good night’s sleep:

1. Limit your exposure to electronic devices that emit blue light, including your laptop, cell phone, television, LEDs, and fluorescent light bulbs.
2. Expose yourself to natural sunlight or bright light during the day to regulate your circadian rhythm (sleep-wake cycle).
3. Reduce your fluid intake in the evening. Drinking too much shortly before bedtime may have you waking up several times during the night to use the bathroom.
4. Establish a relaxing atmosphere conducive to sleep by ensuring your bedroom is at a comfortably cool temperature with minimal noise and light distractions. Get into a set of comfortable pyjamas too.
5. Maintain a consistent sleep-wake cycle by going to bed and rising at the same time as often as possible. After a while, it is likely that you will wake up at a similar time each morning without an alarm.
6. Avoid consuming caffeine in the late afternoon. Caffeine is a central nervous system stimulant which may hinder your ability to fall asleep at night.
7. Limit your alcohol intake. While you may think that consuming alcohol has you sleeping soundly, this is not the case. Consuming alcohol increases the number of awakenings, alters your sleep cycle stages, and hampers your sleep quality. Read the article, “Alcohol and sleep” for more information.
8. Meditate or read a book before bedtime. These activities are great options to wind down and prepare your mind and body for sleep.
9. Avoid exercising too close to your bedtime. While exercise usually benefits sleep, high-intensity exercise performed less than an hour or two before bedtime can disrupt your sleep.
10. Maintain a healthy and balanced diet. Take note: spicy foods can cause indigestion, heartburn, and discomfort, making it difficult to fall asleep.

You should spend one-third of your life sleeping. Don’t waste any time tossing and turning or counting sheep.

Gabriella Florence | Sports Scientist