Good morning,
My tip today is.....sleep
When I speak to people re what they are struggling with one answer is sleep. We all want better sleep, but we rarely
prioritise it during our day.
Here are some ideas to prepare your body and maximise sleep hygiene.
6 hours before bed.
Have your last caffeinated
drink.
Caffeine has a half-life of anywhere between 2-12 hours depending on a number of factors, including a person’s metabolism. However, it is generally recommended to stop drinking caffeinated drinks at least 6 hours before bedtime to reduce sleep issues. |
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4 hours before bed
Finish that
nightcap.
While alcohol is a sedative, which can help falling to sleep quickly, it can cause an imbalance in the sleep cycle leading to disrupted
or shorter sleep.
3 hours before bed
Have your supper. While you don’t want to go to bed hungry, your body needs time to digest so it won’t disrupt your sleep. If you are hungry before bed avoid high sugar foods, opt for light snacks that induce sleep.
1 hour before bed
Turn off blue light devices. Blue light remitted from
digital devices such as mobile phones, tablets and TV’s supress the body’s release of melatonin, the ‘sleep’ hormone. Switch those devices off and grab your favourite book or listen to a podcast instead.
30 minutes before bed
The fall in body temperature we experience when we get out of the bath or shower is a signal to the body to start producing Melatonin.
0 minutes before bed
Complete your bedtime routine.
A set of activities which are carried out each night before bed can help to signal to the brain that it is time to wind down ready for sleep. These can be as simple washing your face and brushing your teeth.
Let me know if any of this helps in any way 😁
As usual would
love your thoughts. 😀
Have a good weekend.
Paula ❤️xx