A brand new year means a fresh chance to improve your sleep quality and feel more rested
The past two years have taken a toll on all of us, and chances are you’re feeling the same burnout that thousands of people are experiencing all over the UK. Because of that, there is no better new year’s resolution for 2022 than to prioritise rest.
Sleep is the foundation of our health. It impacts everything from our mood to our energy levels and even our heart health, and high-quality sleep is essential in helping us look and feel our best throughout the day.
So as the post-Christmas routines fall back into place, here are the tips you need in order to prioritise healthy sleep this year and ensure you have the energy levels to tackle whatever 2022 has in store.
Create a sleep routine that incorporates relaxation
The best thing you can do to prioritise sleep is to create a routine that you can stick to. Designate yourself a time to go to bed and a time to get up that’s realistic for you, and something you can adhere to every day. It should give you enough time to achieve the 7-9 hours recommended by the National Sleep Foundation.
In order to help you achieve this amount of sleep, your routine should include some relaxing activities in the run-up to lights out. This might include having a bath, reading a book, stretching or meditating.
Avoid electronics in the run-up to bedtime
One thing you shouldn’t include in your bedtime routine is scrolling through your phone. The harsh light emitted by electronic devices like phones and tablets can wreak havoc on your body’s release of vital sleep hormones like melatonin, making it more difficult for your brain to wind down.
The best way to avoid this is to keep electronics out of the bedroom altogether or to store your phone on the other side of the room overnight so you aren’t tempted to scroll when you can’t sleep.
Be careful when it comes to caffeine
Many of us rely on a strong coffee as a way to boost our energy, but this isn’t a good idea in the evening when you should be winding down. Avoid caffeine altogether in the run-up to sleep, and if possible you should try to limit your caffeine intake to before noon so it doesn’t hang around in your system.
Make exercise part of your daily routine, but not too late in the day
Exercise is a great way to boost your energy levels, improve your fitness and benefit your overall health. It’s something that we’re often encouraged to incorporate into our daily routine, and with good reason. However, exercising too close to bedtime can make it more difficult to fall asleep, as you’ll still be experiencing the energy boost you get from a bout of physical activity.
Instead, make exercise something you do either in the morning, on your lunch break, or straight after work at the latest. This will give you plenty of time to come down from your fitness high, and unwind as you prepare to fall asleep.