When it comes to your sleep you might think that getting your 8 hours is enough, but quality matters. Indulging in a high quality sleep greatly affects how you feel the following day, so if you want to be on your game as soon as you wake up, you best get a good forty winks.


Bedtime routine

Routine is one of the key factors in ensuring you get a good night’s sleep. It’s not as strict as it sounds, but try and hit the sheets at roughly the same time each night. By doing so, you’ll reset your body clock to support your daily routine, meaning no more struggles to get out of bed in the morning. Well, not as many.

This routine is important in the morning too. Try setting your alarm to wake you up at the same time, even on weekends (well, just don’t sleep in too late).


Manage your screentime

One of the biggest enemies of high quality sleep is the very thing you’re look at now, ironically. You’re screen! You’d be lying to me if you said you didn’t check your Tinder matches last thing before you go to bed or your emails upon waking. This is because the bright blue light from your devices effect your body’s ability to get ready to shut down for the night. If you normally watch TV up until your shut your eyes, try having your final hour screen free, and read a book or listen to music.


Exercise before you sleep

Studies show that getting in your daily workout has a hugely positive effect on your ability to get a good night’s rest. It helps reduce symptoms of insomnia as well as extend your time within the REM stage, your deepest level of sleep. The more energetic the workout, the greater the benefits to your sleep. However, this doesn’t mean you need to go overboard, even a quickly breaking a sweat for ten minutes will help. Maybe another reason to fit in your daily crunches.


Wind down

Jumping into bed with a highly alert brain is never going to help you get some sleep, let alone one of high quality. All the stress from your day combined with any anger or worry that’s holding on to you can build up and prevent you from chilling out before you hit the hay.

Try a series of deep breathing or meditation to help you unclutter your mind and relax  completely before you drift off. If that isn’t helping, try a series of progressive muscle relaxation, starting with your toes and moving up your body. Concentrate on how relaxed you feel and allow your mind to settle.