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

Comments

More

The loneliness crisis: can you really make friends on an app?

"I’m filled with a warm, first term at Malory Towers-style hope"

17 Feb 2017

People are more scared of deadlines than they are of actually dying

Makes sense to us.

by Moya Crockett
17 Feb 2017

Seven year old girl asks Google for a job - and gets the best response

"Dear Google boss, when I am bigger I would like a job."

by Sarah Biddlecombe
17 Feb 2017

The Love Actually cast have already started filming their reunion

And there are behind-the-scenes photos. WE CAN’T DEAL.

by Moya Crockett
17 Feb 2017

“You were my best friend”: watch the heart-breaking #HurtBae video

“I did everything… I had sex with other girls. I did everything.”

by Amy Lewis
16 Feb 2017

This Yorkshire bakery has created an entire range of unicorn bakes

Move over rainbow toast/bagels/toasties

by Amy Swales
16 Feb 2017

This is the best drink to pair your cheese with (no, it’s not wine)

Is it gin? Is it Prosecco? No, it’s…

by Kayleigh Dray
16 Feb 2017

Science says this is the one incredible benefit of staying single

It seems as if staying single may be the best route to a happy-ever-after…

by Kayleigh Dray
16 Feb 2017

Quiz: which Love Actually character are you?

It's time to find out which of the film's most iconic characters you're actually like...

by Kayleigh Dray
16 Feb 2017

A free cheese and wine festival is coming to London

And there’s chocolate involved, too

by Moya Crockett
16 Feb 2017