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How to up-level your sleep routine
We've spoken about the benefits of early mornings and having a morning routine, but behind every great early morning routine, is a great nighttime routine.
The benefits of getting a good night's sleep go without mention. In this blog, we'll discuss some tips on what makes a great nighttime routine.
Set a consistent sleep-wake-up time
The best way to help your body get used to a good night's sleep is to create a consistent schedule. Sending yourself to sleep at a different time each night is a good way to confuse your natural body clock.
For example, if you tend to fall asleep at 10.30 p.m., your body will naturally start to release melatonin around this time to help your body, your mind, and your senses start feeling drowsy and sleepy (1).
Avoid eating 2 - 4 hours before bed
Another tip many believe helps with their sleep routine is to avoid food at least 2-4 hours before bed. Research shows that eating high-calorie meals with large amounts of fat or carbohydrates less than an hour before bedtime can prolong the time it takes to fall asleep (2).
Find a sleep supplement that works for you
Whilst not essential, trying a supplement that is linked to sleep may be beneficial to your sleeping routine. Some of the supplements linked to sleep are:
Avoid screen time/blue light before bed
It's an obvious one, but it's a good idea to avoid screen time & blue light just before bedtime. Research shows that blue light is an artificial colour that mimics daylight, which confuses your natural body clock. The blue light can suppress your body's natural release of melatonin and make you feel more alert than drowsy & ready for sleep (6).
Find a relaxing pre-bed hobby
Finding a relaxing hobby to wind down is a great way to naturally get your mind and body ready for sleep. Hobbies like reading, night-time yoga, and mindful breathing are examples of all hobbies that can relax your mind and help you wind down at the right time.
No caffeinated drinks before bed
It's no surprise that most of us love a brew, but research shows that our coffee habits should have a cut-off point to optimize sleep. Caffeine increases alertness, which can alter your sleeping schedule if taken too late. Research recommends drinking coffee a minimum of 6 hours before you plan to go to bed, to avoid having a disturbed sleep (7).
Get that morning sunlight!
Research shows that morning sunlight may be the key to helping your circadian rhythm align. Your circadian rhythm works on a 24-hour schedule, so getting morning sunlight first thing may help with becoming more alert daytime and more drowsy and ready for bed during the night (8).
Enjoy & let us know in the comments if we've inspired you!
Make sure to share this blog with your friends or anyone who this blog may be helpful to!
IMPORTANT NOTICE * Content included in this article is provided for information purposes only and is not a substitute for professional advice/medical advice. Please speak to your GP before trying any new remedies.
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|6. How Blue Light Affects Sleep||https://www.sleepfoundation.org/bedroom-environment/blue-light|
|7. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed||https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807|
8. How Getting Sunlight in the Morning Can Help You Sleep Better
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