6 Tips for Better Sleep

Skip the nightcap – alcohol may help you fall asleep, but it interferes with restorative ‘REM’ sleep, which is key to staying asleep and waking up refreshed.

Put down the phone – Avoid using your phone in bed – screens can keep your mind active, and the blue light they emit affects melatonin levels.

Keep your cool at night – The ideal temperature for sleep is around 65°F – too hot, and you may get restless; too cold, and you may struggle to fall asleep.

Put your worries to bed – Reflect on your day and set your mind at rest. If you’re worrying about the day ahead, write down a realistic to-do list before bed.

Make time to wind down – Spend 60-90 minutes before bed to step away from your work, mentally switch off, and prep yourself for sleep.

Practice relaxation – Being able to relax takes practice. Try “Progressive Relaxation”: while lying in bed, slowly tense and relax each muscle while breathing deeply. Think of the word ‘relax’ every time you breathe out.