1. Natural Light Exposure

Get some natural light as soon as you can in the morning - even better if you can combine it with exercise such going for a walk, run or even just walking part of your commute. We have an intrinsic body clock called the Circadian Rhythm which is largely influenced by light. It’s why waking up when it’s dark outside is so difficult! Getting some natural light first thing can help get back in sync with your body’s natural circadian rhythm and improve sleep quality that night

2. Move Your Body

Move your body every day. Yes exercise can tire you out, but those who consistently exercise report better sleep versus those who live more sedentary lives! 

3. Dim The Lights

Dim the lights an hour before bed. Bright light tricks your brain into thinking it’s daytime. By dimming the lights for a period before bed, your brain begins to anticipate sleep.

4. Keep Your Bedroom Cool

We need to drop our core body temperature by 1 or 2 degrees to initiate and maintain good quality sleep, so whilst you want to keep warm and cosy, be mindful this could be compromising your sleep quality.

5. Have a Pre-Bed Routine

I’m a big advocate for a pre-bed routine. Not only does it help you wind down before bed, but the routine itself can help your brain prepare and anticipate sleep. Mine includes spending time on my skincare, having a bath, dimming the lights and lighting my favourite candle.

6. Ditch Your Phone

Ditch your phone for 30 mins before you sleep. It’s not just about the blue light affecting sleep quality, more importantly I think the stimulation we get from all the information and content we consume on our phone does not put us in the most relaxed state for optimal sleep

7. Avoid Caffeine Before Bed

Avoid caffeine in the afternoon. We all metabolise caffeine differently, and for some people the half life of coffee can be up to 12 hours, meaning that lunchtime oat cappuccino could still be in your system when you’re trying to drift off later that evening.