How to Sleep More & Better

Getting enough sleep to function at an optimum level is everyone's goal. Here are 10 proven strategies which can help you achieve this:

1. Get up and go to bed at the same time everyday - it's tempting to sleep in during the weekend and yes, we've done it before. Studies have shown though, that when you train your body to sleep and rise at specific times, you achieve a better quality and quantity of zzzzz's.
2. Keep your bedroom cool - a temperature around 18-20 degrees works well for most of us. Too hot or too cold and your body will spend time regulating itself instead of sleeping.
3. Keep active - yet another reason to get outside and get active. Exercise helps tire your mind and body, encouraging better sleep.
4. Check your bed - if your mattress is over 10 years old, then you're probably going to need to invest in a new one.
5. Use black-out blinds - they're not just for kids! A dark room helps manage your circadian rhythms, getting and keeping you asleep when you're supposed to be.
6. Go device free in the bedroom - no, you don't need your phone or laptop in the bedroom! Not only does the light they emit keep you awake, but the temptation to check them also does.
7. Switch to decaff - from around midday, choose drinks which are low in caffeine - yes, they can still taste great!
8. Have a shower - if you're warm and cosy, chances are you'll be dosy too! Having a shower or bath before bedtime makes it easier to fall asleep.
9. See a doctor - there could be a medical reason such as apnea which is affecting your sleep. 
10. Eat a small evening meal - this goes against what most of us do, but a small evening meal is more conductive to sleep than a large one thanks to indigestion.