A good nights sleep is worth its weight in gold. We have found some useful tips to help you drift off into a deep, peaceful slumber.
Keep a consistent sleep schedule, it is recommended we get up at the same time every day, even on weekends. Try and set a bedtime that is early enough for you to get at least 7 hours of sleep, waking with an alarm clock. Studies have shown too much sleep (9 hours and over) can cause serious health issues in the long run.
Don’t go to bed unless you are sleepy, if you can’t fall asleep after 20 minutes, get out of bed. If you are hungry, try eating a light, healthy snack or have a glass of milk.
Establish a relaxing pre-bedtime routine; take a long bath, read a book, enjoy a non-caffeinated and alcohol free drink or listen to some calming music. You might like to spray pillowcases with an essential oil pillow spray for a soothing and therapeutic effect.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. In the winter it’s worth considering an electric blanket to keep you warm, and in the summer getting some blackout curtains or blinds to keep the light out.
Limit exposure to bright light in the evenings by turning off electronic devices at least half an hour before bedtime. Try keeping your devices in another room to avoid temptation of using them.
It is also recommended to avoid consuming alcohol and caffeine before you go to sleep. While alcohol can help you fall asleep quicker, it will often wake people up after only a couple of hours due to the disruption of sleep stages. Caffeine on the other hand can make it harder for you to fall asleep due to the stimulant effect.
All our tips will help you get a better nights sleep, but above all, exercising regularly and maintaining a healthy diet are key factors.