Nothing feels quite as good as getting a full night of good sleep, but it’s not easy for many of us. There are all kinds of things that can keep us from it, fortunately, there are also a lot of things we can do to improve sleep quality - 11 of them, in fact, according to wellbeing expert Nicola Elliott. She’s sharing the tips she’s learned in her new book, “The Four Ways To Wellbeing,” including the 11 golden rules to follow for a good night’s sleep.
The rules were created by a team of experts led by sleep specialist Nick Witton, and one of the most important steps is the 3-2-1 rule. The technique helps prepare the mind and body for sleep and involves:
- Three hours before bed, don’t eat anything or drink any alcohol, but water and herbal tea are fine.
- Two hours before bed, stop doing any work or strenuous exercise.
- One hour before bed, stop using screens and dim the lights in the room.
The 11 Golden Rules for Sleep
- Go to bed at the same time every night and wake up at the same time every day, even on weekends
- Sleep in 90-minute cycles, so try to get seven-and-a-half hours, nine hours or ten-and-a-half hours of sleep
- Don’t hit snooze on your alarm
- Give yourself 30 minutes to wake up every morning
- Get at least one hours of direct sunlight before midday, ideally 15 minutes of it within the first hour you’re awake
- Do at least 30 minutes of movement a day
- Create an evening routine using the 3-2-1 rule
- Set aside 15 minutes to relax at any point during your day
- Make your bedroom a tech-free zone that’s as dark as possible
- Eat three regular meals evenly spread throughout the day
- Have your last caffeinated drink by midday
Source: Metro