Even after a crazy full day at work and/or a stressful day of lectures, switching your brain off and falling asleep can sometimes feel impossible. And with nights filled with tossing and turning in bed, Netflix binging and scrolling through your social media feeds, many people
find it especially hard to have a good night’s sleep.
According to Andrew Holmes, RPSGT, Corporate Sleep Consultant and
founder of Sleep Efficiency, improving your sleep starts with good sleep hygiene. “What this is, is essentially different practices and habits that are necessary to have good nighttime sleep and alternatively, full day-time awareness and optimal waking hours,” says Holmes. The ultimate goal is to get seven to nine hours of sleep. To help you out, Holmes walks us through some tips to help improve your sleep hygiene.
Set a bedtime routine
Really, anything that slowly relaxes your body to prepare for bed,” he explains. The key to a proper bedtime routine is consistency. “Keeping a consistent sleep routine is a great one [tip], and what I mean by that is going to bed at the same time and getting up at the same time.”
Avoid caffeine in the afternoon
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Avoid working out too close to bedtime
Flip your mattress
Turn off your electronics an hour before bed
See more: 10 bad things that happen to you when you don't get enough sleep.
Limit your alcohol intake
Alcohol also interrupts our sleep by causing us to take more bathroom throughout the night. “It [alcohol] also causes dehydration as everybody knows, and that causes you to drink more water, which leads to more bathroom visits and therefore you’re getting up more,” explains Holmes.