In today`s stressful world, the lack of sleep is generally high up there on everyone`s list. Here are a few pointers to aid a restful night.
Turn off the phone
A late-night scroll through Instagram, Facebook, or twitter, looking at your emails on your iPad or watching Netflix to help you sleep, this could be preventing you getting a restful night’s sleep. These modern-day gadgets have a backlight in the background, and it has been medically shown to cause a lack of melatonin (the sleep hormone) aiding sleepless night.
So, if you urge to look at your phone when in bed? Place on the other side of the room. No more snoozing then as you will have to get out of bed to turn the alarm off.
A nice warm bath or shower
This should be taken early in the evening not before bedtime as your body temperature will be too high to go to sleep. Why not relax with a good book and some lavender oil and candles to help you relax. If you prefer a shower you could use a soothing shower steamer.
Know your light
Why not fall asleep with the sunset and waken with the sunrise? This is easy with a wake-up alarm clock. These clocks block out light 30 minutes before your body wants to wake up, preventing less of a startle when you wake. The sunset setting will help you unwind late at night, instead of going from a harsh full on light to complete darkness. These clocks often double as a bedside lamp.
Set a routine
Why not get yourself into a routine each night? You might have one or two late nights a week but try and get yourself into going to bed at the same time each night. Set your internal body clock when you usually feel tired. This will help when you get into bed the amount of times you toss and turn before falling to sleep.
Read a book
Get into bed and read a book, this tells the body its time to relax, wind down and sleep. Read something that is relaxing and not something that you are eager to find out what happens. Reading before bed will also drive you away from the blue light of modern-day gadgets.
Are you a coffee drinker?
One reason for lack of sleep is if your drinking too much coffee and your caffeine intake. Caffeine intake will upset sleep and may make you feel tired and irritable. That horrible feeling at the bottom of the stomach? That is the caffeine. Change to decaf and reduce the number of cups you drink and don’t drink after 5pm.
Is your bedroom a relaxing space?
Is your bedroom a space where you can relax before you fall to sleep? Think about your bedrooms feng shui the five senses: sight, sound, touch, smell, and taste.
Sight – Keep the room and bed clutter free. Paint the room in soft earth tones, such as greens, browns, and cream.
Sound – Lay back and listen to some soothing music, something with a slow beat, classical or jazz as this will help you drift off quicker and help you get a better night’s sleep.
Touch – Make sure your pillars are not to hard as comfort is key.
Smell – Choose a candle that has essential relaxing oils like lavender or orange, perfect what to relax. Make sure your do not leave unattended. Alternatively a modern day diffuser with some a few drops of essential oil.
Taste – Do not eat in in bed. You do not want to be sleeping in crumbs, you want your bed as a sleep haven.
Before getting into bed try some deep breathing exercises to help you relax and unwind. Do you lie there and worry about the stresses of the day? Then write them down on a piece of paper and leave them in another room. This will you from taking the stresses into the bedroom.
Exercising before you get into bed.
Nothing to vigorous as the adrenaline will have the opposite effect. Some light yoga as this will calm the mood and relax the mind. The child post is the best bedtime pose as this will help you feel stretched and relaxed.
There are many pillar mists on today’s market shelves and can help you when waking up by feeling fresh. One containing camomile or lavender will calm the mind and body. Fluff your pillar and spray before getting into bed to aid a restful night’s slumber.