• PALM Centre

5 tips to help you sleep better instantly!

No one can deny that having a good night's sleep is essential for health and it feels awesome the next day too! Adopting proper sleep hygiene is crucial especially in an age where sleep has taken a back seat. Here are 5 tips that you can do to improve your sleep hygiene and reap the benefits of a good night’s rest.

1) Maintain a regular sleep schedule

Ideally, you should go to sleep and wake up at about the same time each day. Weekends included!

2) Avoid caffeine past 3 pm

If you didn't already know, caffeine is a stimulant which keeps you awake and alert, making it difficult for you to fall asleep. Therefore, get your caffeine fix earlier in the day to allow its effect to wear off.

3) Avoid exercising too close to bedtime

While we always promote a healthy lifestyle, exercising too close to bedtime can have an effect on your sleep. Exercise may keep some individuals too alert and energised to fall asleep later on. Therefore, if you're in that category, avoid exercise up to 3hrs before bedtime.

4) If you can't fall asleep, get out and try again later

If you can't fall asleep within 15-20 mins of laying in bed, get out of bed and try again later. Move to another room to read and go to bed when you feel sleepy again.

5) Conducive bedroom environment

Having your bedroom environment as conducive as possible is essential. Keep your room free from noise and as dark as possible. Other things include, adjusting the room temperature (not too hot or cold) and sleeping in comfort (clothes and pillows).

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