Here are my top 10 tips for better sleep to help you fall asleep fast:
1. DARK ROOM
Reduce light from outside with black out curtains, turn off all electronics in the bedroom and invest in a soft eye mask.
2. COLD ROOM
Research suggests the best way to fall asleep fast and have a better quality sleep is in colder environments. Try a fan, leaving windows open (if you live somewhere quiet) or less bedding.
3. DO NOT DISTURB
Set your phone to do not disturb or aeroplane mode to avoid vibrations and beeps during the night. Use ear plugs if you life somewhere noisy - some ear specialists can make custom ones to fit your ears perfectly.
Get things off your mind before you go to bed by spending 5-10 minutes writing about your day. Keep a notepad or journal by your bed to write down any thoughts that keep you up in the middle of the night. Often we repeat thoughts so we don't forget them but if you write it down, it's definitely there for tomorrow!
5. 3 HOURS BETWEEN DINNER AND BEDTIME
If food hasn't moved from your stomach down into your small intestines you may experience reflux, coughing or pain that can keep you up.
There is a lot of science to show the impact that meditation and mindfulness practices can have on brining calmness at all times of the day. Try a guided Yoga Nidra while you are laying down in bed.
7. NOSE BREATHE
Using mouth tape to force nose breathing can reduce snoring, sleep apnoea, bad breath and blood pressure.
Sleep is a learned behaviour and repetition is key. Just like we have to train babies to sleep at certain times of the day/night, we must also train ourselves. Pick a bedtime and stick to it. It can be helpful to set reminders, for example "2 hours until bedtime, turn off all devices".
9. DIM LIGHTS AND SCREENS
Melatonin, our sleep hormone, is triggered by darkness, however, as we now live in artificially lit houses our body never truly knows when it is nighttime. Switch to lamps or candles and turn off screens around the house for 2 hours before bed.
10. LESS COFFEE
Caffeine from one coffee is in your system for at least 5 hours so try to avoid having more than one cup during the day and don't have any caffeinated drinks after 12pm.