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Could these 9 steps change your sleep forever?

You’ve done it all. Tried to meditate before bed, read the latest self-help book and even entertained the thought of seeing a sleep specialist. If you’re struggling to nail your sleep schedule, we’re here to help.

You see, we’ve done it all too. When we were trying to perfect the koala mattress, we realised that sleep isn’t as simple as it seems. Sure, you can lie down on your mattress, close your eyes and hope for the best… but it’s probably not going to work if it hasn’t been already.

The thing with sleep that not a lot of people realise, is that it’s what you do before and after your sleep that will have a larger impact on it than anything else. We’re not talking an intense sleep routine, tracking your deep sleep or using 87 weird sleeping apps that don’t even work. We’re talking simple, easy things that anyone can implement into their daily routines.

We’ve done a survey in the koala office, and the answer is unanimous - each and every one of these simple tips genuinely works. Sure, you’ve probably tried a couple of them and they may seem like common sense. But string them all together, and you’ve got the recipe for the perfect night’s sleep.

  • Prepare your clothes for work
  • There’s nothing worse than running late because you can’t decide what to wear, or all of your clothing is in the washing machine. Take organisation to the next level by picking an outfit the night before, and having it accessible and ready to go the next morning.

  • Finish all food before 8pm
  • If you’ve heard the rumour that you should stop eating at least 2 hours before bedtime - you’ve heard correctly! Having food churning in your stomach and digesting whilst you’re trying to catch some shut-eye isn’t good for someone that is trying to rest.

  • Avoid caffeine from 2pm onwards
  • Yes, we mean it. If you’ve got a tendency to crave an afternoon coffee, try switching it to decaf or making it weak to begin to wean yourself off it. Even if you’re one of those people that consume copious amounts of caffeine each week and insists that it doesn’t affect you - it does.

  • Make your lunch for work the next day
  • Back to the whole ‘prepare the night before’ strategy, have lunch ready to go the night before. Leftovers from dinner are perfect, cheap and easy. If you’ve eaten out that night or ordered takeaway, at least put SOMETHING together. Whether it’s a tin of tuna and a packet of microwaveable brown rice ready to go in your bag, always be prepared… plus save yourself some serious moola.

  • Know what you’re having for breakfast the next morning
  • Something that a freakishly high amount of people do is skip breakfast. They’ll often replace it with a coffee and won’t eat until lunch. PROMISE US YOU WILL NOT BE THIS PERSON! Not only will it wreak havoc on your sleeping pattern, it will also mess up your metabolism and having coffee as your first meal in the morning isn’t good for anyone. We can hear your scoffing at your screen right now, so you’d best have a read of this article HERE for more info. 

  • Ditch the screens for a book
  • We’re kind of starting to feel like a broken down record in saying this, but those glowing screens are having more of an impact on your sleep than everything else combined. Seriously. Put the iPhone, laptop or weird android device down. Actually, put them out of your room entirely. The excuse “I need an alarm” is unacceptable, GET AN ACTUAL ALARM CLOCK. If you’re anything like us, you’ll still feel the need to wind down in bed, and that’s totally acceptable. Grab an interesting book or magazine and have a read. The pages won’t mess up your sleep and you’re more likely to fall asleep faster as well.

  • Wake up at the same time every day
  • An oldie but a goodie, the ol’ ‘wake up at the same time every day’ trick actually works. Set an alarm at the same time each and every day, and train your body to get up at this time. Your body’s circadian rhythm will soon learn when to wake you up, and within a matter of weeks it will automatically wake you up at this time, which always tends to be a couple of minutes before that awful alarm clock you’ve set!

  • Keep a water bottle next to your bed
  • Can you imagine going 8 hours during the day without any water? You’d be absolutely parched. Without realising it, that’s exactly what you are when you wake up - super dehydrated. Keep a 1L water bottle next to your bed, and have a big chug as soon as you wake up. It can help to boost your alertness levels and will also assist in speeding up your metabolism.

  • Stretch - make the time
  • If you’re someone that loves to exercise in the morning, you’ll already be familiar with all the incredible benefits it brings. If you’re not, don’t fear; you don’t need to run 10 kilometres to be successful! Just by spending 5-10 minutes stretching each morning you’ll be achieving a more zen mind and positive outlook on the day.

    As we’ve said, you’ve most likely tried a few of these. Here’s your challenge for the week - try implementing ALL of these into your schedule. Though none of these are massive changes, together they’re a potent mixture for the ideal sleep.

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