To sleep or not to sleep - that is the question...
A good quality sleep is important to your health and wellbeing, that goes without saying. Waking up well rested and refreshed means that your brain will function the way it should, and your body will work like a well oiled machine. But what if you're not getting the right amount of sleep? Or what if you're waking up throughout the night, unable to get back to sleep? You don't need the stress. So let's see if we can help identify some of the reasons why you're not sleeping properly, and address them.
It's important to make sleeping environment as comfortable as possible, to make it conducive to falling asleep naturally. Here are some of the things you can do to help create the perfect natural sleep scenario.
1. Make your room as dark as possible
When light hits your skin, it disrupts your body's circadian rhythm, the 24-hour internal clock running in the background of your brain and cycles between sleepiness and alertness at regular intervals. To help keep this internal clock ticking, you should make your room as dark as possible. If you don’t already have them, consider black-out blinds or heavy curtains. It should be so dark that you can’t see your hand in front of your face.
2. Ditch the blue light
Blue light from electronic devices like laptops, TV, iPads and phones are very disruptive to your sleep patterns. That late night Netflix binge session will have to go! Dimming the lights in your home will help train our brain to acknowledge that it’s time to wind down. Candles are a good way to create natural ambiance, and opting for a book, soft music, or perhaps writing in a journal will create a soothing sleep path for your brain
3. Creating bedroom “Zen”
Only use your bedroom for sleeping and 'doing what comes naturally'. Remove anything to do with work, clutter, homework, and any distractions that could niggle at you and prevent you falling asleep. Sometimes changing the décor, like painting in soft earthy colours can help create a lovely sleeping ambiance.
4. Choose comfortable, soft bedding
A good mattress is crucial to a comfortable night’s sleep. Choose soft, clean, breathable sheets and linen. Nothing that makes you too warm, cold, or itchy.
5. Avoid using a loud alarm
Ideally, if you’re sleeping well, you won’t need an alarm. But waking up suddenly to the intrusive, blaring sound of your phone chanting 'you've got to move it move it' can be a shock to your body. It’s not a great way to establish your mood for the day. If you must have an alarm, try to make it soft, soothing music.
6. Try to get to bed by 11pm
Your adrenal glands (or stress glands) tend to recharge or recover between 11pm and 1am, so going to bed before 11pm is optimal for rebuilding your adrenal reserves.
7. Wear something close to nothing in bed
Sleeping naked (yes really), or wearing soft, loose clothing is important for a good night’s sleep. Tight garments will increase your body temperature and interfere with the release of melatonin the hormone that tells you it's sleep time.
8. Clear your mind’s clutter
If you feel you have trouble sleeping because your mind is buzzing with the million things you need to do…then write a to-do list. It’s like emptying your thoughts onto paper and it can create a really effective form of release.
9. Take a hot bath or shower before bed
A hot bath is a tried and true method of inducing sleep. It will help your body wind down, and stimulate a drop in temperature, making you feel sleepy. Add Epsom salts, a relaxing bath soak or a few drops of essential oils to the bathwater, and surround yourself with scented candles.
10. Avoid bedtime snacks high in sugar or simple carbohydrates
Bread, cereals and sugar-rich baked goods will prompt a short-term spike in blood sugar, followed by a sugar crash that will stimulate your brain and make you feel more awake. It’s best to avoid eating within two hours of going to bed, but if you do need to eat, then high protein and high fibre snacks are best.
And here's the best tip of all...the SleepEzy Sleep Solution
Two fantastic 100% natural products that will support quality sleep and help you wake up feeling totally rested, refreshed and ready to start your day!
The SleepEzy Pillow Spray and the SleepEzy Night Oil have been formulated from natural plant extracts which have been proven to create the perfect sleep environment using aromatherapy instead of drugs or medicines. Find out more about our SleepEzy products, and how they can help give you back what you deserve - a good night's sleep! And why not consider SleepEzy as the perfect gift for the person who has everything...including bags under their eyes and a life fuelled by coffee.