Jump to Main ContentJump to Primary Navigation
Top

Infographic shows how to condition your mind and body for better sleep

rexfeatures-3870213ak.jpg
rexfeatures-3916883a.jpg
rexfeatures-439741h.jpg

We'd love to be one of those Pollyanna characters who leap out of bed every morning and greet the day with the kind of chirpy enthusiasm that makes the world go round and could even fuel revolutions.

Sadly, you are more likely to find us cowering under the duvet with one eye on the clock and the other on our wardrobe, thinking how late we can actually leave it to get up, dressed and out of the door in one piece.

But that strange breed of morning person became that way for a reason. There are certain rules and routines s/he follows to make the quality of their sleep more profound and restorative.

And now the folks over at US phone company Toll Free Forwarding and online marketing group Gryffin Media have created a handy infographic that brings together those rules coupled with scientific facts on the topic to show us exactly how to get a good night's sleep and wake up feeling refreshed.

According to the diagram, just 10% of the population are "morning people" - which is reassuring news to us. Twenty percent of us are so-called "night owls" who operate best in the evening, and the rest of us fall somewhere in-between the two categories.

In order to get better quality sleep and become a morning person, says the infographic, you should first look at your exercise routine and aim to workout earlier in the day as opposed to later on - so that the increased body temperature brought on by exercise does not keep you awake. You should also aim to avoid artificial light at night, because it suppresses the production of chemical melatonin, which in turn makes it tricky to sleep.

Next, the infographic looks at diet, suggesting you consume protein during the day and dairy products like milk during the evening, because protein is difficult to digest whereas dairy is rich in the sleep-inducing substance tryptophan. It also suggests cutting back on nicotine, caffeine and alcohol - all of which can disrupt sleep - and advises saving the bedroom for sleeping only, so your brain is conditioned to see it as such.

Scroll down to find out more about ensuring a good night's sleep, including three nifty alarm clock apps that will ease your body into a state of wakefulness come morning.

Photos: Rex Features

Related

hero-2.jpg

Five productive work rules to live by

rexfeatures-1454055a.jpg

Brits go to bed at 10.45pm and still don't get enough sleep

rexfeatures_4231628a.jpg

The multi-tasking kitchen gadgets of the future that will make our lives easier

morning-hero.jpg

10 ways to make your morning routine less stressful and more productive

455475689.jpg

Enhance your CV, expand your skill set and revolutionise your career with these brilliant evening courses

More

Will you be watching Make or Break?

Could Channel 5's offering be better than the original?

by Jasmine Andersson
28 Jul 2017

This gin is one of the best in the world – and costs under £10

It keeps topping the polls in industry taste tests, but leaves you change from a tenner

by Amy Swales
27 Jul 2017

30-year-old pilot becomes youngest ever woman to captain a Boeing 777

And she's shared her best career advice

by Sarah Biddlecombe
27 Jul 2017

Research says that half the atoms in our body come from another galaxy

You are a celestial being and should be treated as such

by Jasmine Andersson
27 Jul 2017

Veterans react with outrage to Trump’s transgender military ban

“I risked my life for all, including you”

by Amy Swales
27 Jul 2017

Elderly man spoon-feeds his wife ice cream, internet can't handle it

An act of true, unmitigated love

by Anna Brech
27 Jul 2017

These are the UK's best bars for indulging your love of gin

G&T, anyone...?

by Jenny Tregoning
27 Jul 2017

The 10 songs that DJs have banned from wedding playlists

If you were planning on playing this at your wedding, think again

by Megan Murray
27 Jul 2017

‘Not having sex with your husband is abuse,’ insists Malaysian MP

The MP previously said nine-year-old girls were "physically ready" for marriage

by Jasmine Andersson
27 Jul 2017

The one thing you should never include on your LinkedIn profile

Employers are less likely to hire someone who does this...

by Megan Murray
27 Jul 2017