If you want to be more productive, more energetic and happier during the day, improve your sleep at night. A better night’s sleep results in a better day ahead. But how do you achieve this aim? Sometimes it is hard to get a good night’s sleep. Try improving your sleep routine with these top tips.

  • Make sure you have a schedule for your sleep and that you stick to it. It is best for your body clock and your overall quality of sleep if you go to bed and wake up at the same time every day. Do this for a few weeks, including at the weekends, and you will find that it is easier to fall asleep and stay asleep.
  • Get 20 or 30 minutes of exercise each day so that you can sleep more deeply. It doesn’t matter if this is split into 10-minute sections or if you choose to be active cleaning or walking around the mall – all physical activity counts.
  • Create a set bedtime routine so your brain knows when it is time to wind down. Dim the lights, turn down the volume, take a warm bath, read a book, do some meditation, or take part in some other relaxing activity that helps calm your body and mind.
  • Try not to nap in the evening and keep morning or lunchtime naps short, otherwise you disrupt your night sleeping routine.
  • Make sure your mattress and pillows are supportive and comfortable. If you wake up with a backache the mattress is probably too old or does not offer the support you need for a good night’s sleep.
  • Get some exposure to light in the mornings. This helps to reset your body clock and regulates the production of melanin, the hormone that helps you feel sleepy. By shutting off the production in the day time, there is more of it at night and in the evenings.
  • Avoid reading from a screen just before bed, for example your iPad or your phone. Backlit screens wake up the brain and result in too much stimulation right before you should be sleeping.
  • Have a light meal before bed and leave a few hours between eating and sleeping so you have time to digest. Avoid spicy foods or fatty foods late at night.
  • Don’t drink too much caffeine during the day and have your final cup at around lunchtime so the caffeine is fully out of your system by night.
  • Keep your bedroom calm, comfortable, dark and cool. Control as many factors as you can when it comes to the noise levels and the temperature. If you cannot mute barking dogs or traffic, wear ear plugs. Wear an eye mask if the room is too light.
  • If stress is affecting your sleep, learn to manage it during the day by utilizing stress relief techniques like meditation or deep breathing. If things are bothering you at night, write them down to look at them in the morning.