Checklist for better sleep

New research is showing that better and adequate sleep is an important factor in reducing stress, improving metabolism and boosting concentration. Personal Trainer & Osteopath Boris Lukin provides a few guidelines to help boost your sleep.

Photo: glimpse of person's eyelids closed.

Set the conditions for sleep.

Things that are known to improve sleep

Regular exercise

  • It is recommended to do at least 3 x 30 minutes per week
  • It is best not to exercise in the 3-4 hours before bedtime.

Set aside some “worry time” each day

  • Write down any issues that are bothering or concerning you
  • decide to leave those worries behind until tomorrow
  • leave this for at least one hour before bedtime.

Relaxation exercises

Practice exercises such as:

  • relaxation breathing exercises
  • progressive muscle relaxation.

Have a relaxing bedtime routine

  • take a bath or a shower
  • read a comforting book.

Set the conditions for sleep

Make sure:

  • the bedroom is completely dark
  • the mattress and pillows are comfortable
  • the bedroom is the right temperature, not too hot, not too cold.

Putting some of these steps into place should help you get a nice restful sleep.

If you tend to snore and feel more tired in the morning than when you went to bed, speak to your doctor about sleep apnea.

Keep in mind also what can make sleep worse.

Things that are known to make sleep worse

  • Napping during the day
  • Watching television in bed
  • Drinking alcohol
  • Consuming drinks containing caffeine: try and avoid caffeine after 6pm.
  • Using a device with a bright screen in the hour before bedtime such as a smartphone, laptop or tablet.
  • Eating a heavy meal less than 3 hours before bedtime.

Happy sleeping!

Boris Lukin – Beyond Fitness Personal Trainer & Osteopath

 

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