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How To Improve Sleep By Building A Schedule

A common experience for many people during lockdown is lack of sleep. Lots of people are losing sleep as they worry about loved ones, childcare and financial income, these are big concerns. For those individuals who need to get up and drive for their work the next day, the last thing they need is a poor nights sleep. This article gives some ideas on how to improve sleep quality.

Now obviously there are sleep problems like insomnia that are medical conditions. However, if it’s disrupted sleep due to current worries, there are plenty of actions that can be taken to remedy the situation. Reading ‘Why We Sleep’ by Matthew Walker made me realise how we need to put much more focus on our evening schedule in order to improve the quality of our sleep https://amzn.to/2ze0rSt. If you have colleagues who are driving for your business, you may like to pass on these seven tips. They will develop a schedule that will improve quality of sleep.

1. Enjoy the sunlight.

Try to get out into the natural sunlight for at least 30 minutes a day. Get up early with the sun in the morning and try and get an hours exposure to boost your serotonin production.

2. Avoid afternoon naps.

Napping in the afternoon can make it harder to sleep at night.

3. Don’t lie awake.

If you do wake up in the night and can’t get back to sleep, don’t lie awake for more than 20 minutes. Get up and do something relaxing such as listening to soothing music until you feel sleepy.

4. Avoid exercising late in the evening.

Exercising on a daily basis is a great idea but avoid exercising within two or three hours of getting to bed.

5. Avoid caffeine and nicotine.

If you drink a coffee, a coke or eat chocolate it can take up to 8 hours for the stimulating effect to wear off. Drinking coffee in the afternoon should therefore be avoided. Nicotine is also a stimulant and can negatively affect sleep.

6. Unwind before bedtime.

Relax before you go to bed by reading or listening to music. Ensure that your day allows you the time to relax in the evening. Avoid using digital devices that emit blue light at least an hour or two before bedtime.

7. Avoid heavy meals late at night.

Eating late in the evening can cause indigestion and drinking large volumes will result in us waking up to go to the toilet in the night. Neither are helpful for a good nights sleep. Avoid eating a heavy meal within two or three hours of going to bed.

So, there you have it, don’t stay indoors all day, get at least 30 minutes of fresh air and daylight, even it if it isn’t sunny. When evening comes, stick to a routine-  no exercise, no digital gadgets and no heavy meals within a couple of hours of bedtime. Oh, and if you’re really serious about this, don’t drink coffee in the afternoon!

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