Like stress and illness, fatigue can zap your immune system, making you easy prey for a cold sore outbreak. While there are plenty of things that interfere with getting a good night’s rest – from stress to noise to drinking caffeine too late in the day – here are some ways to set yourself up for quality sleep.
Top tips for getting a good night’s rest
1) Create the right environment
Turn your bedroom into the perfect sleeping room by keeping it the right temperature (around 18 C), dark and quiet.
2) Reduce technology before bedtime
The blue light from electronic devices, like your mobile phone and laptop, not only affects your ability to fall asleep but the quality of your sleep as well. For better sleep, try and reduce the use of electronics two hours before going to sleep.
3) Stick to a bedtime routine
Dim the lights an hour before going to sleep to let your brain know it’s time for bed. Do something relaxing, like reading a book or listening to music, to help you wind down from your day.
4) Eat sleep-promoting foods
Foods like vegetables, beans, lean proteins and complex carbohydrates calm the body and get you ready for sleep. Remember: going to bed either too hungry or full can equally disrupt your sleep.
5) Carefully time naps
Ten to 30 minutes in length and before 3pm is the ideal way to nap during the day. If your nap is too long or too late in the day, it can interfere with your night-time sleep.
6) Move during the day
Daily exercise can help you nod off faster and sleep more deeply. Remember: exercising too late in the day can keep you up at night, so try to be active early in the day.