Nothing feels quite as good as getting a full night of good sleep, but it’s not easy for many of us. There are all kinds of things that can keep us from it, fortunately, there are also a lot of things we can do to improve sleep quality - 11 of them, in fact, according to wellbeing expert Nicola Elliott. She’s sharing the tips she’s learned in her new book, “The Four Ways To Wellbeing,” including the 11 golden rules to follow for a good night’s sleep.

The rules were created by a team of experts led by sleep specialist Nick Witton, and one of the most important steps is the 3-2-1 rule. The technique helps prepare the mind and body for sleep and involves:

  • Three hours before bed, don’t eat anything or drink any alcohol, but water and herbal tea are fine.
  • Two hours before bed, stop doing any work or strenuous exercise.
  • One hour before bed, stop using screens and dim the lights in the room.

The 11 Golden Rules for Sleep

  1. Go to bed at the same time every night and wake up at the same time every day, even on weekends
  2. Sleep in 90-minute cycles, so try to get seven-and-a-half hours, nine hours or ten-and-a-half hours of sleep
  3. Don’t hit snooze on your alarm
  4. Give yourself 30 minutes to wake up every morning
  5. Get at least one hours of direct sunlight before midday, ideally 15 minutes of it within the first hour you’re awake
  6. Do at least 30 minutes of movement a day
  7. Create an evening routine using the 3-2-1 rule
  8. Set aside 15 minutes to relax at any point during your day
  9. Make your bedroom a tech-free zone that’s as dark as possible
  10. Eat three regular meals evenly spread throughout the day
  11. Have your last caffeinated drink by midday

Source: Metro

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