6 tips everyone needs for a better night’s sleep
By iNSPIRE Sport
Did you notice an impact on your sleep quality the past few months? If you did, you’re not alone. Studies across the globe are showing people have been struggling to get a good night’s sleep, and many feeling less rested than usual. Regardless of your recent sleep quality, we thought to help out and provide some useful tips for a good night’s sleep. So here are 6 tips we’ve put together – good night!
Routine is key.
Waking up at the same time to keep your body’s natural clock in check is important to avoid oversleeping or breaking routine. On top of a sleep schedule, keeping to consistent times for exercise and meals is important.
Limit blue-light exposure before bed.
This is probably our most important piece of advice – avoiding all your electronics at least an hour before bedtime. It’s not just the stimulation you’ll get from scrolling through news feeds or watching your favourite show, it’s the exposure to blue-light that’ll have an impact. Remind yourself with an alarm or timer to put the phones and tablets down and rest those eyes. It’s important to keep in mind you won’t be missing out on anything when you put the phone down a bit earlier than usual.
Clear the mind.
We all know the struggle you have falling asleep when you’ve got something exciting or stressful the next day. It’s important to find something to de-stress you in the evening, to clear the mind and prep you for a good night’s sleep. Some good relaxation techniques can be found on the iNSPIRE app such as breathing, yoga, stretches or mediation. Alternatively, take some time to write down your thoughts or to-do list before bed. This can help ‘offload’ the thoughts and reduce worry, helping you with a better night’s sleep.
Avoid naps after 3 pm.
If you’re going to take a nap during the day, make sure to keep it short (under 30 mins). Napping late in the afternoon can seriously interfere with your sleep schedule, so try to keep it before 3 pm.
Get that morning light.
When you rise, make sure you get the shine. Open the curtains, go outside and get some fresh light. Again, it’s all about your sleep schedule, and some light is an indicator to set the body clock in the morning.
Keep up the exercise.
Getting active during the day helps sleep quality greatly! It also reduces stress levels and boosts mood. A simple walk in the afternoon, a workout or a training session – it’s all a contribution to a good night’s sleep, so keep it up!
You can find more tips like these on the iNSPIRE Sport app – see for yourself via the links below.