1. Sleep and get up at the same time every day (including weekends):
A regular bedtime routine which works for you and most importantly, a routine that you can consistently follow is key for many nights of good sleep.
2. Sleep for six to nine hours per night:
Deep and restorative sleep cycles typically last for 90 minutes. Since most adults require six to nine hours of sleep, strategically aim for 4 to 6 cycles of sleep (4 cycles is 6 hours of sleep, 5 cycles is 7 hours 30 minutes of sleep; whilst 6 cycles is 9 hours of sleep). To track your sleep cycles, use apps such as Sleep for Android or Sleep Cycle Alarm Clock for iOS devices.
3. Wind down before you sleep:
Prepare your body for sleep. Some easy ways to do this is taking a warm bath/shower before bed. Practice light relaxation exercises such as yoga or meditation. Read a book. Prepare for the next day by writing a to do list to clear your mind before sleep. Easy but effective solutions.
4. Avoid bright screens at least 2 hours before bedtime:
Dim the lights and avoid artificial blue lights emitted from televisions, laptops and mobile devices. Use light altering software such as f.lux to minimise the effects of blue lighting from modern technological devices.
5. Make your bedroom sleep friendly:
Get a comfortable bed, mattress and pillow. Install thick curtains to block out artificial street lighting. Make your room dark, tidy, quiet and kept at a temperature of between 18C and 24C.
6. Exercise regularly, preferably in the morning:
People who exercise often sleep better at night and feel less sleepy during the day.
7. Avoid big meals at night:
Avoid eating heavy and rich food at least two hours before bedtime (especially sugary foods and meals containing refined carbohydrates). It is more difficult to sleep when your body is digesting heavy meals!
8. Stay away from caffeine and nicotine late in the day:
Caffeine (coffee, tea and soda) and nicotine (smoking) are both stimulants. Stimulants keep your body awake, disrupting deep and restorative sleep cycles.
Hope that helps!
Plz Stop Snoring Team
P.S. Did we miss anything? If so, please contact us or let us know via email so we can add it onto the list.
Please note the disclaimer provides that such medical information is merely information – not advice. If you need medical advice, you should consult a doctor or other appropriate medical professional. The disclaimer also provides that no warranties are given in relation to the medical information supplied in this email, and that no liability will accrue to the company (Plz Stop Snoring) in the event that a user suffers loss as a result of reliance upon the information.