Have you ever heard the old adage ”Sleep is the best medicine”? Well, it’s true. Getting a good night’s sleep is crucial for your creativity, productivity and your overall wellbeing.
Sometimes when we have a big presentation or job interview coming up nerves can get the better of us. Don’t spend hours counting sheep or wrestling with the duvet covers, just read these top tips instead. They’re guaranteed to help you get some shut-eye in no time.
Ditch the drink
Feeling like a cheeky nightcap before bed? Think again. You might think that a quick tipple will help you to get to sleep but you would be sorely mistaken. Alcohol can actually ruin your zzzs by blocking REM sleep. As a result, you will wake up feeling groggy and cranky the next day which is not an ideal situation if you need to face an interviewer.
A recent study by the University of Melbourne has even found that late-night drinking impairs the brain activity necessary for learning and memory formation. Say no to that nighttime G and T and you’ll rock your presentation.
Switch off
Surprise surprise, staring at your mobile phone won’t just make you jealous of your best friend’s new dog, it will also disrupt your precious sleep. If you’re having trouble sleeping at night then it might be time to take a step back from your phone or tablet.
Mobile devices emit blue light. Blue light disrupts your usual sleeping patterns by tricking your body into thinking that it is still daytime. If you want to get a decent sleep you should stop watching tv at least an hour before bed and turn your phone on night mode. You can watch the latest episode of the Kardashians tomorrow.
Forget about lie-ins
Sorry, but if you want to get a good sleep during the week then you might need to say goodbye to those Sunday morning lie-ins. As horrifying as that sounds there is a very good reason for this.
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Going to bed and waking up at the same time consistently can aid quality sleep in the long term.
And there’s science to back it up. One study in the Journal of Sleep Research found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
Listen to a bedtime story
They’re not just for kids you know. Bedtime stories are a great way to help you unwind and switch off. Download an audiobook or listen to a popular podcast. Just make sure that it’s not an intense crime drama, that might have the opposite effect.
Lots of people listen to ASMR videos while they fall asleep. If you’re not familiar ASMR stands for Autonomous Sensory Meridan Response. It is described as a relaxing tingling feeling that starts in the head or scalp and moves down your body. Common ASMR triggers include whispering and rustling. They’re also known as AIHO or Attention Induced Head Orgasms but try saying that without laughing.
