We should be getting between seven and nine hours of sleep a night, with eight being the sweet spot.
And the best way to ensure you’re getting the most out of your night routine is to organise your entire day correctly.
That begins from the moment you wake up; there should be ample sunlight and you need to get out of bed the moment your alarm goes off.
We should be getting between seven and nine hours of sleep a night, with eight being the sweet spot
12-16 hours before
The trick to getting the best sleep between the sheets is to regulate your internal body clock.
This means during the day you need to be exposed to as much sunlight or artificial light as possible so that when the sun goes down your body naturally knows it’s getting ready for bed.
Being attached to our laptops and phones as often as we are means we’re taking in a lot of ‘blue light’ – which works to keep us awake.
Your body needs some time away from the screens to offset all of the damage we’re doing living in a technologically-charged world.
Your body likes to be on the cooler side when it’s being tucked into bed so try and have a warm shower or bath well before you decide to go to sleep
Eight hours before
If you’re not at work at the time, or trying to pick up your kids from school, this is the best time to lay down for a quick afternoon siesta.
Nine Honey recommends napping for no longer than half an hour each day and choosing the half-way point in your day.
That’s when your body will be looking for a break.
Two hours before
Eating your dinner just before bed means your body will be working to digest the food while you sleep.
Instead, give it a break by chowing down an evening meal two to three hours before lights out.
Experts suggest eating later at night encourages your body to store more fat – a troubling piece of data if you’re looking to slim your waistline.
If you do decide to watch some television it also needs to be an hour before
90 minutes before
Your body likes to be on the cooler side when it’s being tucked into bed so try and have a warm shower or bath well before you decide to go to sleep.
Otherwise shower in the morning where there is no chance you’ll disrupt your body’s natural rhythm.
One hour before
There is no research to suggest working out in the morning or evening is better for your health – it’s just imperative you fit it in at some point.
So if you are planning on sneaking in a sweat session before bed, make sure you leave yourself 60 minutes to unwind and stretch post session.
Follow your regular routine of brushing your hair and teeth, meditating or laying your clothes out
Just as experts discourage stimulating activities like video games before bed, so too do they believe you shouldn’t be working on a personal best weight lifting session.
If you do decide to watch some television it also needs to be an hour before.
30 minutes before
Follow your regular routine of brushing your hair and teeth, meditating or laying your clothes out.
Your brain will recognise these activities as those you do at night, therefore naturally relaxing you in preparation for sleep.