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How to Get Better Sleep

A good night’s sleep will help you to lose weight

A study has shown that people who do not get enough sleep are more likely to have a higher body mass index (BMI). On top if this, when we are tired, we’re more inclined to make bad decisions, such as skipping exercise or eating an entire pack of chocolate digestive biscuits!

Of course, getting more sleep can be easier said than done, so we’ve compiled a few tips to help you spend more time in the land of nod.

Exercise More

It sounds obvious, but being physically drained will make it a lot easier for you to drop off. If possible, try and get some moderate exercise into your daily routine, even if it’s just some push-ups or a brisk walk.

excersise

Don’t drink alcohol

Alcohol can help you to fall asleep quicker but it will invariably affect the quality of your sleep. For a goods nights rest, consider swapping the Pinot Grigio for an Ovaltine.

 

Cut down/quit smoking

Smoking has innumerable drawbacks, of which we are all aware but it is also a stimulant, which can make it difficult to fall asleep. Consider visiting your GP for advice on quitting. Failing that, try to avoid smoking close to bedtime.

 

Meditate

An overactive mind can keep you awake all night. You’ve heard of counting sheep and meditation is a continuation of the idea of clearing your mind. Apps like Headspace can help introduce you to the concept of mindfulness mediation, which, when applied to sleep, can be an extremely effective way to clear your mind and fall asleep quicker.

meditation

Cut out caffeine

Common sense probably already prohibits you from downing a triple espresso before bed, but caffeine from much earlier in the day can stay in our systems for a long time. If you’re having trouble sleeping, it is recommended that the first thing you try is cutting out or reducing your caffeine intake.

 

Technology can help

There’s an app for everything and sleep is no exception. Apps like Sleep Cycle monitor your sleep based on the vibrations from your mattress. Before activating it at night, you have the option of making a few notes, such as ‘late night’, ‘drank alcohol’ or ‘stressful day’. By looking at the sleep graph in the morning, you’ll get a good idea about how certain things can affect the length and quality of your sleep.

sleep-cycle