7 tips for a good night's sleep

woman sleeping in bed

Sleep is such as important part of recovery. Here are some awesome tips on how to maximise your sleep so you can feel 100% the next day.

1. Stick to a sleep schedule

Whilst this is much more difficult than it seems, sticking to a regular sleep schedule will allow your body to get into a rhythm of falling asleep at the same time each day.


2. Minimise mental and physical activity 1 hour before bed

Sleeping is much easier when your mind and body is starting to wind down. Try to avoid doing anything that's going to cause physical exertion or mental stimulation 1 hour prior to sleep. 


3. Increase your natural light exposure 

Natural sunlight exposure during the day will help keep circadian rhythm healthy. This means you'll have more energy during the day and improve your nighttime sleep quality and duration.


4. Minimise screen activity before bed

Blue light which is the light which most digital screens emit, work to trick your brain into thinking it's still daylight. It's best to minimise screen activity 2 hours prior to sleep.


5. Try to avoid caffeine in the evening

And if at all possible, the afternoon as well. Having coffee after 3-4pm is not recommended especially if you're sensitive to the stimulant.


6. Don't eat late in the evening

Eating late in the evening may negatively effect your sleep duration and quality. Try and eat around 4 hours before bed to fall asleep faster.


7. Get a comfortable bed, mattress and pillow

If you're a light sleeper its best to try and create the best possible sleep environment. Make sure you take the time to find a comfortable pillow, mattress, sheets, quilts and blankets. Sometimes these can be well worth the investment.