Had a bad day? More often than not a bad mood isn’t a result of what’s happening around you, but a result of your body and mind not being fully rested. According to a study by University of Harvard, trading sleep for a few more hours of wakefulness isn’t just harmful to your body, it negatively impacts your mind too. However, with our new culture of working from home and with little divide between work and rest, it can be difficult to maintain healthy habits and keep those sleep patterns on track. So here are a few simple tips and tricks to ensure you get the most restful sleep possible…
Go to bed at the same time every night
It might seem simple, but ensuring you go to sleep at around the same time every night allows your body to get into a restful routine. When you fluctuate between bed times it can mean you struggle to get to sleep and to wake up – which will impact your concentration and mood the following day.
As we explored in our previous blog post about sleep patterns, everybody is built differently and has varying needs – however the key to a healthy sleep pattern is continuity. So pick a bedtime and stick to it!
Consider the impact of your sports routine
With many of us spending a lot more time at home than usual, our bodies might be less fatigued by the end of the day. That’s why it’s important to keep moving and stay active so you can continue to reap the benefits of a healthy lifestyle and enjoy a good night’s sleep.
To help you stay fit and healthy, Urban Sports Club has launched live classes so you can work out with your favourite partners from your living rooms, kitchens or gardens. However, don’t underestimate how important it is to get a good night’s sleep after doing exercise – because sleep is crucial for restoring your muscles after a gruelling workout. Don’t take our word for it – in their Sleep and Health study, Harvard University says “One of the most important functions [of sleep] may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life.”
Know your sleep supplements
Some people may have trouble actually falling asleep, which is perfectly normal in stressful periods of time. But there’s no need to suffer in silence – there are many healthy, natural ways you can improve your sleep cycle which, in turn, will help ease those feelings of stress.
CBD oil with its ingredients cannabinoids in combination with melatonin helps you drift off into a deep sleep and at the same time it reduces the “fear of not being able to fall asleep”.
Other natural supplements that help you sleep are magnesium, Glycine and Tryptophan – all of which are available to purchase online.
Switch off your screens
As we become increasingly dependent on the digital landscape, it’s more important than ever to put those screens away each day and allow your mind to switch off. In a recent study, the National Sleep Foundation states “Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep.” The study shows how using electronic devices before bed delays your body’s internal clock which suppresses the release of the sleep-inducing hormone melatonin which makes it more difficult to fall asleep.
What’s more, even those LED lights generated by charging devices and TVs on standby can impact the quality of your sleep. So if you want to take this advice really seriously, charge your phone, tablet and laptop outside your bedroom and make sure you stop looking at screens at least an hour before you go to bed.
Avoid caffeine after 2pm
Health experts and sleep advisors the world over warn against the impact of caffeine on our sleep patterns. When working from home it can be all too tempting to reach for a caffeine fix once your morning coffee has worn off. But, according to research published in the Journal of Clinical Sleep Medicine, drinking caffeine even 7 hours before bed can negatively impact your sleep quality.
So make sure you have your last caffeinated drink at 2pm, and don’t forget it’s not just a latte that’ll disrupt your sleep – it’s Coca-Cola, green tea and even dark chocolate!
We hope these tips and tricks help you get a restful and restorative night’s sleep. Don’t forget to check out Urban Sports Club’s live classes to keep yourself active. When you want to know more about, how to maintain a healthy lifestyle while working from home, check it out here. We wish you a good and restful night!