How to sleep so you actually get rest?
Sleep is incredibly important for our bodies. It’s when we regenerate, rest, and recharge for the next day. If you wake up feeling knackered, you might not be following proper sleep hygiene, meaning your body isn’t making the most of it. More below!
Sleep hygiene is just a set of guidelines to make your sleep more effective. Our habits and sleeping conditions can seriously affect whether we wake up full of energy or need "gallons of coffee" to function.
One of the key factors for good sleep is a structured routine. Try to go to bed and wake up at roughly the same times every day. Ideally, match your sleep schedule to your natural body clock. If that’s not possible, set fixed sleep times and stick to them—even on days off.
Get some physical activity, preferably outdoors. It oxygenates your brain and helps it unwind. Exercise in the afternoon or early evening will help you drop off into a deep sleep faster.
Your sleep environment matters. Use your bed only for sleeping—otherwise, your brain won’t automatically associate it with rest and will try to stay alert. Pick bedding and a mattress that keep you comfy. And don’t forget to air out your bedroom. Fresh air and a cooler temperature improve sleep quality.
Avoid big meals two to three hours before bed. Steer clear of stimulants in the evening too. Caffeinated drinks—coffee, tea, energy drinks—as well as fags and booze can seriously mess with your ability to fall asleep. And even if you do nod off, your sleep will be light and less restorative.
Before bed, avoid bright light—especially the blue light from screens, which tricks your brain into staying active. Instead, wind down with some relaxation. Maybe by candlelight?
