Four tips to optimise your night sleep


Do you wake up in the morning still having the jet-lag sensation? You feel groggy and would have just preferred to remain tucked beneath the quilt forever. Maybe you only need to optimize your sleep.

It is very possible for you to get out of bed feeling energized and ready to tackle the tasks for the day in full throttle. It all depends on the quality of your night sleep, not necessarily on how long you sleep.

You will find the following life hackers helpful to optimize your night sleep:

Align with your biological clock

Life has a rhythm and you must align your schedule to this rhythm in order to get the best from it. We all have an internal clock that keeps the time of our activities. The process becomes more efficient when you align your schedule with this biological rhythm.

You should keep a regular bed time and wake up time. This means that even on weekends, you do not get to sleep in. If you plan this properly, you will not need an alarm to wake up. Your system will adjust to the sleep and wake up time and you will wake up feeling energized.

Keeping a regular bed time can also mean that you will need to cut down on late afternoon nap. This could affect your night sleep.

Turn off the light

When it is dark, you will fall asleep faster and the quality will be better. The body secretes melatonin; hormone to aid sleep. More melatonin is secreted when the light is down. It sort of aligns with your circadian cycle.

So keeping the light on at your bed time actually affects the quality of your sleep. Next time you go to bed, turn off the light, keep the blinds down, turn off all blinking appliances, or you had better put on your sleep mask.

Regulate your night diet

Say no to late night meals. Whatever you eat should digest before your bed time. That means you want to limit every meal to latest 4 hours before bed time.

Your organs are supposed to be resting when you sleep; do not get them on overdrive. The more reason why you should also avoid big meals before bed.

You do not need any shot of caffeine in your blood stream at night; reserve that for the mornings. Your overall liquid intake before bed time should be regulated to avoid several trips to the bathroom at night.

Exercise regularly

The more intense your exercise, the better your sleep. But even light exercises, such as stretching and walking can have tremendous effect on you. Focus on building a habit of physical training; this will go a long way in improving your overall fitness and health.

However, you should always check with your doctor before embarking on any exercise regime. They will advise you on how safe it is for your health and how vigorous you could go.

When you sleep well at night, you will wake up alert and be more productive during the day. If you are finding it difficult to align a healthy diet with your lifestyle, contact us now for expert guide and advice.