5 tips for a good night’s sleep

Sleep is an important part of being able to study well from home without feeling tired. Try these 5 tips to sleep better each night.

The difference between a good night’s sleep and a bad one is more than just a bit of tossing and turning. Sleep poorly and you’ll struggle to concentrate during the day, and you may even feel grumpier or eat more. Sleep well and you’ll be better prepared to focus, and more mentally able to tackle tough tasks – all vital for a productive day of studying from home.

As much as 36 per cent of New Zealanders feel tired or fatigued every day, according to a Southern Cross Healthcare Group survey, so it’s important to aim for the best night’s sleep possible.

Here are our five top tips!

1. Exercise during the day

Exercise is an essential part of a healthy body, but it can also help you sleep. Wear yourself out with sports, walking, a trip to the gym or even just yoga at home. Any amount of exercise is better than nothing, but aim for 30 minutes per day.

2. Create a routine

Your body may respond well to a nightly routine that will help train it into knowing it’s time for rest. This may include a cup of non-caffeinated tea, reading a magazine or book, or writing a to-do list for tomorrow. Ensure that no part of this routine includes exercise or stress, as it should wind you down rather than wake you up.

3. Invest in proper bedding

We spend roughly a third of our lives in bed, so it makes sense to feel comfortable and supported during that time. If your mattress or pillows are old and worn down, you may sleep considerably better on higher quality products.

4. Eat well in the evening

A large, heavy meal for dinner (especially when eaten late) can make it difficult to fall asleep, as can going to bed hungry from not eating a nutritious dish. Aim to eat a balanced meal well before you go to bed, and avoid anything with caffeine that could keep you awake.

5. Stop the naps

One of the most tempting things to do when studying from home is to take a nap when you feel tired. Once you get into this habit, however, you may struggle to fall asleep at night. If you’re tempted to sleep during the day, try some light exercise, drinking water, or giving your brain a break to keep you awake and focused.