Sleep. We all need it to function, but so few of us are getting enough.
Sleep is key to restoring your brain and ensuring your mind is operating at full speed. Here are five simple steps to improve your bedtime habits and leave you feeling refreshed and energised.
Wake, Sleep, Repeat
Start a regular sleep routine. Going to bed and waking up at the same time will not only keep your biological clock ticking, it will also reset your internal sleep/wake clock. Also known as your circadian rhythm, it’s the internal 24-hour clock that runs in the background of your brain.
Avoid sleeping in on weekends and your days off, It’s the perfect excuse to slip in an early morning run. And if you happen to have a late night, grab a quick daytime nap over a lengthy lie-in. Research shows that napping for 30 minutes or less allows you to pay off your sleep debts without disturbing your natural sleep-wake rhythm. Your body will thank you for not breaking your new and improved sleep cycle.
Rest and reset
Once you’ve implemented your new sleep schedule, your body might still need a helping hand.
REVIVE is the perfect sleep expedient to restore your brain and upgrade your sleep. In trials, our supplements were proven to not only enhance the quality of sleep, but also reduce how long it takes to actually fall asleep. This, in turn, reduces next-day fatigue and improves cognitive function.
Our formula features a unique blend of naturally occurring amino acids, making it non-sedative and safe for regular use. It increases sleep quality by over 30%.
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When it comes to caffeine and alcohol, timing is everything.
A nightcap may seem like a great idea, but alcohol disrupts your sleep pattern and its effects can linger for up to 12 hours after consumption.
A glass of wine might help you fall asleep quicker, but it also reduces your REM (rapid eye movement) sleep, the restorative stage of sleep that happens 90 minutes after you drift off. Disruptions in REM can cause daytime drowsiness.
And think twice before grabbing that afternoon pick-me-up coffee. Research shows that consuming caffeine up to six hours before bed significantly worsens sleep quality.
Your daytime habits play a role in how you sleep, so avoid drinking any caffeine based drinks after lunch.
Sweat it out
Activities that make your body glisten with perspiration are a one-way ticket to a better night’s sleep.
Regular exercise combats insomnia and increases the time you spend in deep, restorative sleep. It’s also medically proven to help prevent depression, promote vitality and give you a boost of daytime energy.
The more vigorously you exercise, the more powerful the sleep benefits. Timing is everything, so try not to exercise too close to bedtime. A strenuous workout three hours before sleep can interfere with your routine. Don’t worry if you’re not a regular gym-goer, even a 10-minute walk is a great way to improve your quality of sleep.
Relax and unwind
Only use your bed for sleeping.
Sure, it’s convenient, but using your comfy king-size bed as a sofa is slowly conditioning your body to forget what you should be doing – sleeping.
Avoid watching TV, eating or reading in bed. That way, as soon as you lay your head down, your body will prepare to do one thing and one thing only: sleep. It’s all about routine and repetition.
Rather than reaching for your laptop, put all your gadgets away an hour before bedtime. The light from these devices stimulates the brain, making it harder to wind down.
Try practising relaxation techniques such as deep breathing, muscle relaxation and visualizing yourself in a calm, peaceful place.
Remember: everything is better when your brain is firing on all cylinders, and getting much-needed shut-eye is just one way to do that.