If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it. To being with, try these four suggestions:
Don’t go to bed early if you’re struggling to sleep. New research suggests spending too much time in bed is counterproductive. Instead, try to wake at the same time each day, regardless of what time you went to bed. This should help reset your biological clock, and give you improved sleep.
Drink your milk. People are often advised to limit their intake of dairy, but it can aid sleep. Calcium helps the brain use an essential amino acid called tryptophan to manufacture melatonin, a sleep-inducing hormone. And tryptophan is found in cheese and milk, among other foods.
Keep your room cool. Body temperature needs to drop in order for the sleep timer in the brain to be switched on. Aim for a room temperature of 16-19°C.
- Get the fitness bug. Getting about 30 minutes of exercise a day can make a big difference to sleep, but exercise can also disrupt sleep by raising the blood pressure – so leave a few hours before your workout and going to bed
The above leadership tip...
was sent in response to a question from a participant on our acclaimed 10/10 leadership development and mentoring programme. Whether you're a first time manager or an experienced leader, straightforward, practical advice on best practice is hard to find. Until now. To find out how you, your team or your organisation can benefit, please join us on our next complimentary webinar or contact us.
HOW TO THRIVE IN THESE UNPRECEDENTED TIMES
As part of the government's business support package announced last week, we have been awarded funding to deliver our acclaimed 10/10 leadership development and mentoring programme "live and online" to help those now working from home. This 10-week cyclical programme, leading to the award of a certificate in leadership development, offers cutting-edge insights into change, resilience, wellbeing, motivation, teams, communication, strategy, influencing, effectiveness and self-awareness. READ MORE
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