Tossing And Turning In Bed?

Tossing and turning in bed at night? I feel you… the struggle of falling asleep even when you are so tired.

I am sure you want to know some tips to get a better night’s sleep, therefore I will be sharing some simple tips you can do during the day!

When we do not get enough rest, our daytime energy, productivity and emotional balance can be affected negatively.

Control your exposure to light

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• Avoid bright screens within 1-2 hours of your bedtime

The blue light emitted by our phones, tablets, computer and TV is very disruptive. You should minimize the impact by using devices with smaller screens, turning the brightness down and switch your phone to night mode.

• Let as much natural light into your workspace as possible

During the day, try to keep your curtains/ blinds open and let natural light into your desk.

Exercise during the day

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• People who exercise regularly sleep better at night because a huge amount of energy is used up, causing them to feel lethargic during the night. You do not have to carry out vigorous exercise, even night stretches for about 10 minutes can improve your sleep quality.

Be smart about what you consume

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• Limit caffeine during the day

Drinking too much caffeine can cause sleep problems up to ten to twelve hours after drinking it.

• Avoid eating full meals at night

Dinnertime should be earlier in the evening and try not to eat spicy or acidic food which can cause stomach trouble and heatburn.

• Cut down on sugary foods and refined carbs

Some examples of such foods are white bread, rice and pasta which can trigger wakefulness at night.

If you are hungry, try some light snacks

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For some people, a light snack before bed can improve sleep because going to sleep hungry is quite uncomfortable. You can try having a banana, a bowl of whole-grain cereal or yogurt.

Always make sure your sleep cycle is consistent and sleep at least 7/8 hours a day!

Till then, take care and stay safe!