Bed matters: 10 Tips for Sleeping Better

Sleep. It’s the weight-loss unsung hero. Everyone focuses on diet and exercise but forgets about sleep. Why? The experts will tell you that sleep is one of pillars of weight-loss.

Sleep helps your muscles recover. When you sleep, your body repairs muscles and tissues. That means, after a good night sleep, you can go harder the next day. Plus, a good night's sleep boosts your energy levels.

On the flip side, lack of sleep is directly related to appetite. It leads to cravings. Ever feel hangry when you’re tired? That’s why. Plus, bad sleeping habits affect your metabolism. So, it’s harder for your body to process the food you’ve eaten during the day.

So, how can you get a better night sleep? Here’s 10 expert tips:

1. Start early: Get out in the sunshine. Natural light, especially morning light, helps boost vitamin D which then helps regulate your sleep cycle. 
2. Stay physical: Exercise isn’t just a great source of endorphins it’s also brilliant for sleep. Just avoid exercising too late in the day.
3. Limit naps: If you need to take a nap, keep it to 30mins max. Plus, avoid napping late in the day – like falling asleep watching TV.
4. Manage stress: Stress is part of daily life but lots of ways to reduce it – e.g. write tomorrow’s ‘to do’ list before you go to bed. Find what works for you.
5. Eat earlier: If you usually eat late then try bringing dinner forward an hour. Plus avoid large meals, caffeine, and alcohol close to bedtime.
6. Unplug for 1hr: The blue light from screens plays havoc with sleep patterns. So, try shutting them off at least an hour before bed.
7. Get in a routine: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's clock.
8. Quieten down: Your bedroom needs to be dark, cool, and quiet. If it’s not then try adding blackout curtains or using earplugs.
9. Wind down: Going to sleep isn’t like an on/off switch. You need to relax into it. So, try taking a warm shower, or reading a book before bed.
10. Get comfy: Most of us don’t get a new pillow or mattress often enough. But they can make a massive difference to how well you sleep.

Remember, if you’re like most Aussies, you need at least 7hrs of sleep a night. So, make sure you’re using those hours to help get healthy.