Get into good sleep habits

Countryside at dusk Follow these basic tips to get into good sleep habits.

  1. Have a consistent bedtime which is early enough to make sure you are getting at least seven hours of sleep a night.
  2. Wind down an hour before bedtime by taking a bath, reading, meditating and any other relaxing activities.
  3. Turn off your phone
  4. Make your sleeping area relaxing with a comfortable bed, clean sheets and soft lighting.
  5. Avoid caffeine and excessive alcohol, as well as rich and fatty foods which can all disrupt sleep patterns.
  6. Exercise at least ten minutes a day – even just a slow walk will make a difference.
  7. Make sure you get some exposure to natural light during the day to keep your body producing melatonin, which makes you sleepy at night.
  8. Keep your bedroom dark at night so your body clock (circadian rhythm) learns to differentiate between night and day.

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