![]() ![]() Do you exercise at night? Studies suggest that getting your sweat on after dark could seriously compromise your slumber. The next step to setting your sleep schedule is to consider your current routine. We love the Lumie Bodyclock, which also has a fading sunset setting to help you wind down at bedtime. Just like a normal alarm clock, you can set it to wake you at a specific time and you can even choose how long it takes to reach maximum brightness. The good news is if you’re a fan of the snooze button or it’s still dark when you need to wake up, you can fake it! Sunrise alarm clocks come with a bulb that mimics the dawn, using increasing amounts of light to gently rouse you from slumber. ‘Light helps to keep your body clock in synch with the external 24-hour day,' explains Dr Lederle, 'as it knows when the day has started and can run the daily programme in the right order.' Rise and shineĪre you a night owl or an early bird? Studies have found that exposure to natural light in the morning can reset your sleep-wake cycle and help you kip better at night, so getting up early can benefit you at bedtime. Here at WH we’ve had success with the following sleep rituals, but the perfect night time routine will look different for everyone. ![]() ‘You’re far better off doing just one new sleep habit every day for the next year, rather than lots of new habits for just a short period of time.’ ‘Aim for consistency over intensity,’ agrees Dr Meadows. ‘Start with a one or two rituals for a couple of weeks, and then bring in more or experiment with alternatives,’ suggests Dr Kat Lederle, Sleep Scientist and Head of Sleep Health at Somnia. To give yourself the best chance of getting some quality shut-eye, create a nightly routine that suits your lifestyle, and stick to it. You don't have to follow every single step to succeed. ‘Keeping regular sleep habits is therefore one of the most powerful health providing behaviours that we can perform.’ 13 sleep rituals to help you snooze ‘This in turn helps to keep the body clock on time, setting us up for better sleep,’ explains Dr Meadows. Maintaining a regular sleep schedule can also help keep all of your daily health drills in check, including when you eat, train and work. ‘Going to bed and getting up at the same time everyday can help to keep the body clock on time, strengthening the link between the night time and sleep.’ Consistency is the key to good sleepįrom meditating to taking a bath, sticking to the same routine each night can trigger a kind of Pavlovian response, so you can teach your brain to associate certain rituals with falling asleep. ‘When it comes to sleep, keeping regular helpful routines is everything,’ says Dr Guy Meadows, Co-Founder and Clinical Lead at Sleep School. But it's a little known fact that your sleep can also benefit from a schedule too. Everything from marathon running to strength training and even hitting your five-a-day veg quota requires consistent practice to be a success. ![]() ![]() Up late at night wondering 'why can't I sleep?' If you’ve ever undertaken any type of positive lifestyle overhaul, you will know the secret to maintaining good health involves routine. So, what can you do to improve your kip? We speak to the experts and reveal the latest sleep-inducing products to help you hack your way back to snoozeville. Can’t sleep? While it’s perfectly normal to have the occasional bad night, if you regularly struggle to bank adequate shut-eye, insomnia can start to take its toll on your mental and physical health.īody temperature, lighting and caffeine are just some of the triggers that can lead to disrupted slumber. ![]()
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