Limit Stimulants.
Even if you feel like you are not affected by caffeine, it can still create ‘body noise’ for up to 12 hours. A good rule, is to avoid caffeine for 6 hours before you plan to sleep. This includes chocolate, coke, coffee and caffeinated teas, pre-workouts or energy drinks after 3-4pm.
Create a morning routine.
Just like your evening routine, you can get more out of your day when you train your body to wake and function optimally. Things like showering, getting out in the sunlight and having a nutritious meal can really speed up your metabolism and wake you up. Even just moving your body by taking out the rubbish, doing a few yoga flows or stretches in your lounge room, or a quick 10 minute brisk walk around the block can wake you up. And, yes a workout!
POTENTIAL SOLUTIONS FOR OUR ENVIRONMENT
Sleep Hygiene.
Yes, there is such a thing. Declutter and tidy so you can only see your bed, and your bedside table. Don’t underestimate the impact of cleaning dust or mould behind curtains and furniture. If you have asthma or hay fever (like my husband) you may greatly benefit from this. Fresh sheets at least once a fortnight and change your linen and bedding regularly.
Climate control.
Yes, this matters. If you don’t have these (like me) we implemented a cheap ceiling fan and by opening a window and circulating the air, we found it reduced the temperature on hot summer nights. Additionally we don’t have ducted heating, and found that a small fan heater with the door closed for 30 minutes before bed time did the trick. You can also purchase electric blankets to reduce that cold bed feeling in the winter.
Lights and sounds.
Pitch black is best for optimal sleeping. If you can, invest in dark curtains or blinds that cover your whole window. Eye-masks and ear plugs are also useful for barking dogs and noisy neighbours. We actually arranged to have our bedroom at the back of the house. If your partner snores (like me sometimes) ha ha. Just roll them over. If this doesn’t work, you may need to be checked out by your GP or health professional. No technology except your alarm or phone off/facedown.
Amy Benn is a health professional with a background in nursing education.
She became a Fitness Entrepreneur on her discovery for optimal health and wellness after enduring the effects of Crohn's disease.
She is a 2 x Swimwear Model Champion and self-coached WBFF Bikini competitor. Along with her post-graduate degrees in health, she has a certificate 3 and 4 in fitness and level 3 metabolic nutritionist.
She helps others achieve their goals through her online nutrition and lifestyle coaching, fitness model mentoring and writing.
You can find Amy at: