You may not even realize how certain habits affect your bedtime zzz's. Here’s what you need to know.
. “On the other hand, eating more saturated fat resulted in less deep sleep, while a higher intake of sugar was associated with more arousals from sleep. These foods increase cortisol, which is a stress hormone and likely to wake you up.”Exercising is a great way to regulate sleep ― unless you do it right before bed.
Hall suggested you stop drinking coffee by early afternoon. “The general rule you should use is to try not to have anything containing caffeine from six hours before going to bed,” she said. “If you do fancy a hot drink during this period, try herbal teas or decaffeinated drinks instead.”If you work inside all day, it could affect your sleep. Combat this by spending a little time in the sun every day.
Improving your sleep is a marathon rather than a short race,” she said. “Make sure you give yourself enough time to evaluate any improvement after changing your habits.”“Put a buffer zone between the day and the time you switch out the lights for sleep,” Ford suggested. “This can be 30-60 minutes long and can consist of self-care activities, such as taking a hot shower before bed or doing gentle yoga, mindfulness, journaling, progressive muscle relaxation or reading.
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