Thrive and Save

How to Boost Your Sleep.

Maintain a consistent sleep schedule.

• Make an effort to go to bed and wake up at the same time each day, including weekends. I find this one very tough. I tend to stay up too late and then have trouble getting up in the morning. Then I hit the snooze button, and I end up staying up late again. I really do need to try harder! 
• Keeping a routine can help set your body’s internal clock and boost your sleep quality.

Create a relaxing bedtime routine.

• Wind down with calming activities such as reading, gentle stretching, or listening to music 1 hour before you want to sleep.
• Avoid phones, tablets and TV, and stimulating tasks at least 30 minutes before bed, as the blue light can disrupt melatonin production.
• In simple terms, the light from your mobile, tablet and TV reduces your body’s production of a hormone called melatonin, and this hormone tells the body to get ready for sleep.

Optimise the sleep environment.

• Make sure your bedroom is quiet, cool, and dark. To reduce the light, you could put up blackout curtains or consider using a sleep mask.
• Make sure your mattress supports your spine correctly. It’s a good idea to swap out your mattress every 7 to 10 years, according to most experts.
• See if a weighted blanket helps you drift off. I haven’t tried one yet, but they do seem to get good reviews. People seem to think it reduces anxiety. I might ask for one for Christmas!
• Make your bed with comfortable bedding and supportive pillows.
• Remove distractions in your bedroom, like electronics or clutter.

Limit stimulants and heavy meals.

• Avoid caffeine, nicotine, and alcohol close to bedtime. Choose caffeine-free teas and coffees.
• Eat your main meal (dinner, but I call it tea!) 2 or 3 hours before going to bed. This gives time for your body to digest it all.

Get regular physical activity.

• Exercising during the day can help you get better sleep at night.
• But try to skip the intense workouts right before bedtime, as they can increase your alertness.

Manage stress and relax the mind.

• Practice mindfulness, meditation, or journaling to calm racing thoughts if you are feeling stressed or you are overthinking.
• Try to address any worries earlier in the day to prevent spending the nighttime overthinking.
• Try box breathing if you are feeling stressed. This pattern works well for me. Inhale for 4 counts, hold for 4, exhale for 4 and then hold for 4. Do this for several minutes to reduce racing thoughts.

Limit naps and daytime sleepiness.

• Try to keep any naps short, around 20–30 minutes and avoid napping late in the afternoon.
• Make sure you get some natural light during the day, as this helps to maintain a healthy sleep-wake cycle.

Evaluate sleep habits and health.

• Please seek medical advice if experiencing chronic insomnia, snoring, or sleep apnoea.