Keep it moving
Making sure you’re getting some exercise during the day will help you sleep better. Not only can exercise improve your sleep health, it plays an important role in preventing heart attacks and stroke, mood stability and even preventing cancer. “We recommend exercising in the morning rather than in the evening because it has an energising effect,” says Boulos. You should also avoid caffeine within six hours of bedtime and limit yourself to two cups of coffee per day. Boulos recommends avoiding fluids right before bed so you’re not waking up to urinate.
No blue light in the bedroom
Scrolling on your phone or streaming a show or two in the evening hours is OK, but avoiding it for at least an hour before bed is a critical part of having good sleep hygiene. Light and sound exposure will make it harder to fall asleep and can decrease sleep quality, so there should never be any televisions, laptops or phones in the bedroom. (And yes, if you use your phone as an alarm clock, switch to an old-school one.) “Your bedroom should only be for sleep and intimacy,” he says.
Seek out some sun
A lack of natural light can impact our ability to feel energetic during the day, which is why it’s not uncommon to struggle more, or less, depending on the time of year. Getting more light exposure during the day – and using blackout curtains and some good earplugs at night – can help strengthen your circadian rhythm, says Boulos. For some, prescription medication can contribute to healthy sleep routines during those trickier times of the year, but for others, it can cause issues. Boulos suggests always working with your GP.
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