We all know we need to get 8 hours of sleep a day but some people really struggle to get enough sleep. How to get more sleep is something I’m often asked about by my clients.  So here are my top tips for how to get more sleep.

Avoid looking at screens before bed

Screens emit blue light which can make it harder for you to fall asleep, it is recommended that you avoid blue light before bed, blue light can suppress the secretion of melatonin, melatonin helps to regulate your sleep cycle.

you may want to consider using the night shift feature if you are on iPhone to reduce the blue light, or use a set of blue light blocking glasses.

Reduce Noise In Your Room

sudden noises, traffic, loud music etc can keep you awake, try to soundproof your room to keep it quiet if you cant do this consider using earplugs to block out noise.

The right room temperature

Make sure the temperature of the room is just right, if it’s too hot it will raise your core temperature making it difficult to sleep, it works the other way too if it’s too cold.

Reduce your intake of caffeine

Drinking caffeine too close to bed can make it harder to sleep, it’s recommended that you stop drinking caffeine 6 hours before you go to sleep.

Melatonin and Magnesium

Melatonin signals to your body that it’s time to sleep, so it could be an idea to supplement with melatonin, however, speak to your GP first as a prescription is needed in the U.K. Absence from blue light also helps your body with producing melatonin.

Supplementing with magnesium is also a good idea as it has been shown to help improve sleep, this can be bought from most supplement companies.

Exercise

physical exercise during the day leads to better sleep at night. Different types of exercise such as yoga, cardio or resistance training all have the potential to improve sleep quality as well as your mood.

Lavender

The scent of lavender has been shown to promote relaxation, alleviate insomnia and improves sleep quality.

I hope this helps you to get a better nights sleep, let me know if you are already doing any of these methods.

Credit: Rleat Fitness