The Benefits Of Sleep | Top Tips

Seize Your Sleep

How do you score in bed? Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. So find out how to get your 8 hours and the best out of every night’s sleep.

Set A Schedule


Ensure you go to bed at the same time every night and wake up at the same time every morning, even on weekends! A regular sleep routine keeps your biological clock ticking. Exposure to a regular pattern of natural light and darkness also helps. Top tip: Watering your outdoor plants every morning will help you stay in sync.

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Workout out, if done properly, improves the length and quality of your sleep. However, vigorous aerobic exercise keeps your core temperature elevated for approximately 4 hours, inhibit sleep. Once your body begins to cool down, it signals your brain to release sleep-inducing melatonin, making you drowsy. Top tip: Work out in the morning and start your day fresh and ready!

Cut Caffeine


Don’t worry, we don’t mean cut caffeine completely! Caffeine is a stimulant which stays in your system for about 8 hours post consumption, so maybe that post-lunch cappuccino isn’t the best idea! Top tip: Cut caffeine after 2 pm, or chose decaffeinated beverages.

Take Time to Wind Down


Sleep is not an ‘off switch’, it’s more like slowly easing your foot off the pedal. Give your body time to transition from your hectic day at work. A gentle, restorative yoga session before you hit the sack can also help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart.  Top tip: Read a book, listen to soothing music or practice deep breathing/stretches.

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While it’s important to avoid a heavy meal before bed, some foods actually help you snooze. Restless sleep? Top Tip: Try whole-wheat pasta with fresh veg, diced chicken breast, tomato sauce and a sprinkle of parmesan for dinner, trust us. This snooze friendly combination of protein and tryptophan helps induce sleep-promoting serotonin. Or, if your stomach is growly prior to you shutting the curtains, try cottage cheese and banana slices, they’ll also do the trick.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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