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8 things to do today for a great sleep tonight

AIA Vitality NZ - 5 min read

18 March 2021

It might sound funny, but getting a good night’s sleep starts when your alarm goes off. Here’s how to start preparing for sweet dreams from the moment you wake up.

Sleep is essential for our health and wellbeing. Getting the right amount has been shown to boost productivity, improve memory, increase mental focus and may even help you live longer.

But while most sleep tips focus on the last few hours before bed, like powering down devices, avoiding caffeine and sticking to a sleep schedule, there’s plenty you can do throughout the day to help set yourself up for a smooth transition to the land of nod.

Get important tasks done early

Your brain is primed for tackling mental tasks in the morning, as the sun’s rays suppress melatonin production (that’s the hormone that help us sleep). Aim to tick items off your to-do list early, and avoid doing anything too taxing later in the day.

Let there be light!

Sunlight helps keep your circadian rhythm – our natural body clock that regulates our sleep-wake cycle – ticking along, so make sure you’re getting at least 15 minutes of direct light each day. Not only will it give you a little energy boost during the day, it’ll help you sleep better at night.

Move your body

Exercise is a great way to improve your sleep, and has even been known to reduce symptoms of insomnia. One study showed that people engaging in 30 minutes of moderate-intensity exercise fell asleep more quickly at night, and slept over half an hour longer than their non-exercising counterparts. Although timing is key. Exercising too close to bedtime can have the opposite effect. Try to make sure you finish your last workout at least 90 minutes prior to bedtime to give your body and brain enough time to wind down and settle.

Eat more fibre

While many think of fibre as the key to improving regularity in the bathroom, turns out fibre can improve our quality of sleep too. Increasing your consumption of foods that are high in prebiotic fibre – we’re talking walnuts, bananas, beans, whole-wheat breads and pastas – has been shown to help your body get the sleep it needs.

Drink water

Stay on top of your water intake during the day so you remain hydrated at night. While you should always start your day with a big glass of water to ensure adequate hydration, avoid guzzling H2O too close to lights out, or your bladder will wake you up.

Say no to naps

While some snoozers benefit from having 15-minute power naps throughout the day, napping for longer periods can negatively impact our quality of sleep. Sleeping during the day confuses our body clock and may actually make us feel drowsier. If you’re yawning and wanting a little lie down in the afternoon, get out for a walk in the fresh air instead.

Have a big stretch

De-stress with some gentle yoga stretches to aid in a good night’s sleep. Static stretching, where you hold a yoga pose for around 30 seconds, is a great way to calm your mind and relax your body before bed. There’s plenty of beginner poses on YouTube to start off with, as well as more advanced moves if you’re after something a bit more challenging. Start small with a few easy poses such as child’s pose before hopping into bed.

Write away your worries

If you spend those moments between lights out and sleep thinking about that weird thing you said at a BBQ 18 months ago, you should start a sleep journal. Research has shown that journaling for just 5 minutes before bed may reduce worry and stress and promote better, longer sleep.

By AIA Vitality NZ
AIA Vitality Staff writer

AIA Vitality is a personalised, health and wellbeing program that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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8 things to do today for a great sleep tonight

Get important tasks done early

Let there be light!

Move your body

Eat more fibre

Drink water

Say no to naps

Have a big stretch

Write away your worries

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A dietitian’s guide to plant-based protein

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