Sleep is essential for our health and wellbeing. Getting the right amount has been shown to boost productivity, improve memory and increase mental focus1.
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.
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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)2. Aim to tick items off your to-do list early and avoid doing anything too taxing later in the day.
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Let there be light!
Sunlight helps keep your circadian rhythm3 – 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 night4.
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Move your body
Exercise is a great way to improve your sleep and has even been known to reduce symptoms of insomnia5.
However, try not to have an intensive workout right before bed. Studies have shown that vigorous exercise an hour before sleeping can negatively impact sleep efficiency and total sleep time6. Light stretching or some yoga is completely fine, but leave your HIIT session for another time in the day!
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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 too7.
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.
Earn AIA Vitality Points for having a good night’s sleep
Remember to wear your fitness tracker before hitting the hay, as you can earn 10 points a night for a minimum of 7 hours sleep!
You can also earn a maximum of 50 points per week, and up to 2,000 points per membership year. Plus, it’ll help to form healthy sleeping habits and ensure you feel in tip-top shape every morning. What’s not to love?
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Drink water during the day
Stay on top of your water intake during the day so you remain hydrated at night8.
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.
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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 sleep9.
Sleeping during the day confuses our body clock and may 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 (even better if manage to get in a few sun rays).
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Have a big stretch
Stretching before bed can help de-stress your mind and body, fall asleep faster and improve your sleep quality10.
Whether you choose a few easy yoga poses or a variety of body stretches, you’ll relax your muscles, calm your mind and gently unwind from your day before bed11.
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Write away your worries
If you spend those moments between lights out and sleep thinking about that weird thing you said at a party 18 months ago, consider starting a sleep journal.
Research has shown that journalling for just five minutes before bed may reduce worry and stress and promote better, longer sleep12.
Footnotes:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
- https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
- https://www.forbes.com/sites/nomanazish/2018/02/28/why-sunlight-is-actually-good-for-you/?sh=6229071a5cd9
- https://www.sleepfoundation.org/insomnia/exercise-and-insomnia#:~:text=Studies%20have%20shown%20that%20in,hypnotic%20drugs%20in%20relieving%20insomnia.
- https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
- https://www.nature.com/articles/s41598-020-60679-y
- https://www.sleepfoundation.org/nutrition/hydration-and-sleep
- https://www.sciencedaily.com/releases/2020/08/200826083021.htm
- https://www.hss.edu/article_stretches-before-bed.asp
- https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed
- https://pubmed.ncbi.nlm.nih.gov/29058942/
