Top 10 Tips to help sleep – Tips to help you have a restful sleep
Top 10 Tips to help sleep – tips to help you have a restful sleep
Sleep deprivation is no good for any of us, which is why i’ve put together 10 tips to help you sleep better.
1. Switch the phone off
Stop scrolling through social media, checking emails on your laptop or watching a film to help you nod off. It can be stopping you from getting a good night’s sleep. The back-lit display on electrical devicesc, have been found to cause suppression of melatonin (a naturally occurring sleep hormone) which may cause sleep disturbances.
2. Take a shower or bath
Try taking a bath an hour or two before you want to get into bed, take a good book with you and try a bubble bath with soothing smells. If showers are more your thing, you don’t need to miss out on the soothing smells baths offer.
3. Control your light
Go to sleep with a sunset and wake up with a sunrise by using a wake-up alarm clock. It’s very simple; the clock emits light for about 30 minutes before you want to wake up, allowing less of a startle when waking. The sunset effect can help you unwind at night, instead of going from a harsh full light to complete darkness, which can be really useful for those suffering from Seasonal Affective Disorder. Most clocks can double as a bedside lamp, too.
4. Get into a routine
Try going to bed at the same time each night – you might have the odd late night, but try getting into a routine as much as you can. You can help set your internal body clock ready for bed by choosing a time of night when you usually feel tired. This can help reduce the amount of times you toss and turn before getting off to sleep.
5. Try a book to help you sleep
If you create a bedtime ritual like reading, this signals to your body that it’s time to wind down and sleep. If you’re really desperate for sleep, try not to read something too stimulating as you’ll probably stay up all night because you’ll just have to know what happens next. Reading a book before bed also means you’re less likely to succumb to the blue light!
6. Limit your caffeine intake
If the number of cups of coffee you’re having in a day can be counted over two hands and you’re struggling to sleep, this could be one of the reasons why. Too much caffeine can upset sleep and make you feel irritated as well as tired. You know that horrible feeling in the pit of your stomach? Yep, that’s caffeine. Try switching to decaf, gradually cutting down or stop drinking it altogether, especially after 5pm.
7. Make your bedroom your sleep haven
Your bedroom should be one of the places in your home where you can go to relax before drifting off to sleep. Bring some feng shui to your bedroom by thinking about the five senses: smell, touch, sight, sound and taste.
8. Practise relaxation techniques to help sleep
Try deep breathing exercises before bed to help you unwind and relax. If you feel you lie there worrying about stresses from the day or something coming up, try writing all your worries down on a piece of paper in a different room and leave it there. This can help you disassociate the stresses and worries from your bedroom.
9. Exercise to help sleep
Excercise before bed can be a great way to help you unwind and feel ready for sleep. Try yoga as this can help relax your mind and calm your mood. The best bedtime yoga post is the child pose, as it can help you feel relaxed and well stretched.*
10. Spritzzzz your way to slumber
Many pillow sprays can help you feel more relaxed at bedtime, and may help you feel refreshed when you wake in the morning.