A good sleep is as effective a way of letting your body recover as a trip to a Phuket spa – arguably more so, in fact. Sleep is essential for a healthy body and mind, giving your brain a chance to process the thought and memories of the day while the body focuses on repairing damage and recovering strength. But what if your hectic lifestyle prevents you from sleeping properly? Here are a few tips to help improve your sleep to keep you healthy and relaxed.

Follow a routine

You’ve probably heard of your ‘body clock’ before – it’s the thing that gets utterly ruined by long-haul flights and the reason why your first day in Phuket is almost inevitably going to be one in which you’re utterly exhausted and a bit crabby. Put simply, your body works best if you stick to a schedule. Go to sleep and wake up at the same time every day – even on weekends and holidays – so that you are not shocking your system and you’ll find that your sleep is deeper and more effective.

Avoid naps

This is simply an extension of the above point, but it’s still important. If you take a nap in the afternoon, perhaps after a visit to a Phuket spa, your body won’t feel such a need to sleep in the evening. It means your sleep schedule will be disrupted, which isn’t healthy.

Exercise

Aside from being generally good for your health, exercise properly tires out your body, making you more inclined to sleep well. This is especially helpful if you live an otherwise sedentary lifestyle, sat behind a desk for much of your day. If you already have a very active job, you are probably already getting all the exercise you need.

Avoid heavy evening meals

Eating a big or spicy meal just before going to bed is likely to give you indigestion in the night, disrupting your sleep. It’s best to eat well at lunch time and keep your dinner comparatively light or at least fairly early, giving it a bit of time to be digested. You should also avoid caffeine in the afternoon since it will prevent you from sleeping properly.

Set up your bedroom right

Your sleep environment is very important when it comes to getting a good sleep. It should be as dark as possible, with no distractions within easy reach (ideally, charge your phone in a different room). It should also be quite cool – about 16-20°C – to keep your body comfortable, creating fewer distractions that might keep you awake.