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    Top Tips to regulating your sleep

    Do what you can to boost the amount of time in bright light.

    Your body has a natural time-keeping clock known as your circadian rhythm. More light exposure affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep.

    You won’t really need to take in caffeine late in the day.

    Caffeine has numerous benefits and is consumed by most of the UK and US population. However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night. It can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

    Cut down irregular or day time naps.

    While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

    Try backing away from the booze.

    Downing a couple of drinks at night can negatively affect your sleep and hormones. It also alters night time melatonin production, which plays a key role in your body’s circadian rhythm.

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