Geneviève Mallette | Desjardins Group
September means back to school and a return to the daily routine. No more late dinners, cocktails on Tuesday evenings or late nights for the kids. With 40% of adults suffering from sleep issues, now's a good time to adopt new lifestyle habits!
By following these easy tips, you'll spend less time counting sheep, and more time catching Zzzzs...
1. Get active!
Regular physical activity can really improve the quality of your sleep. And it doesn't just improve your sleep - it also improves your physical and mental abilities during the day. But be careful: Stick to quieter activities in the two hours before you go to bed.
2. Eat light
Avoid heavy meals at dinner time, and opt for food your system can easily digest during the night, like salmon and rice. Stay away from alcohol and other stimulants like caffeine or tobacco and choose warm decaffeinated beverages. Ideally, you shouldn't drink coffee after 3:00 p.m.
3. Turn off your electronic devices
Computers, tablets and smart phones emit a blue light that works as a strong stimulant, like daylight. Avoid using your electronic devices at least one hour before going to bed.
4. Make sure you're comfortable
A comfortable bed and clean sheets make it easier to sleep. Change your sheets regularly and invest in a good pillow.
5. Adopt a bedtime routine
Try to go to bed at the same time every night, if possible. Going to bed and getting up at irregular hours disrupts your internal clock. Before getting into bed, follow a routine (e.g. tisane, washing your face, reading a light book or magazine).
Healthy life habits can make a big difference in your ability to get to sleep and on the quality of your sleep. However, if you have persistent trouble sleeping, you should contact a professional.
Enjoy the back to school season and your new routine!
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