Using your phone before bed can make it extremely difficult to nod off
The artificial light from electronic devices wreaks havoc with your circadian rhythm – the body’s natural sleep cycle.
For World Sleep Day, we put together our top five tips for improving your sleep quality and duration.
1. Dim the lights
- Switch off your devices at least an hour before bed as unnatural light disrupts your circadian rhythm
- This means it can take up to 60% longer to fall asleep
2. Cut down on caffeine
- Stick to a 400mg limit – roughly 2-3 Americanos
- Cut out coffee and energy drinks after 5pm
- Caffeine releases adrenaline, and this can keep you awake at night
3. Tidy your room
- A messy bedroom often leads to poor sleep, so keep your room clean
- Aim for a temperature of 18°c
- And reduce noise levels by turning off your TV and shutting your windows
4. Avoid large meals
- These can make you uncomfortable
- A smaller snack will satisfy your tastebuds without sitting as heavily in your stomach
5. Write a list
- Relax your mind before bed by writing down tasks you have completed that day
