Updated: Jul 27, 2021
Health and fitness goes beyond your daytime activity and doesn't just rely on what you do in the gym or eat on your plate. Sleep quality could be the best place to start if your goals are to be fitter, healthier, lose weight and maximise your mental and physical performance. Having a goods nights sleep will help you manage stressful situations throughout the day, so when your faced with challenges be it physical, mental or environmental, your body and mind are ready to respond positively. However modern life throws many reasons to stay up late, whether its to catch up on social media, finish a project for work, comfort a child whose having nightmares or simply to carry on watching an episode of your favourite series on TV. and sometimes it's your body struggling to relax and your mind to switch off.
So here are my top 10 ways to help you to go to sleep earlier and encourage an improvement on your deep sleep and overall sleep cycle.
1- Avoid Caffeine.
Caffeine is a stimulant and depending on your genes, you could be more sensitive to it than others. This can make it difficult to fall asleep especially if your last caffeinated beverage was near bed time. Try to cut down on caffeine during the day and avoid it all together after 5pm. Consider herbal teas as a pre-bedtime drink . Some herbal teas contain sleep remedies such as lemon balm, valerian, lavender and passion flower and lime and even a well known sleep aid called Ashwaghanda. Ashwaganda can be taken in supplement form too 30 - 40 mins before sleep.