How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. These simple tips will help you sleep better atnight and be more energetic and productive during your waking hours:
Disconnect: It’s recommended that you disconnect and shut down laptop devices two hours before you go to bed. The blue light from the devices confuses the brain, making it harder to get to sleep. Using your laptop or i-pad just before bed can increase your risk of insomnia. “If you’re using the iPad or a laptop close to bedtime … the light can be sufficiently stimulating to the brain to make it more awake and delay your ability to sleep” Phyllis Zee, a neuroscience professor at Northwestern University and director of the school’s Centre for Sleep & Circadian Biology, told CNN. A good ol’ fashioned book is better for your eyes and will help you to relax.
Comfort: Choosing the correct duvet can be a make or break decision between sleeping right through the night or constantly waking up shivering if or sweating if the tog is not correct for the season. I recently got a duvet from The Fine Bedding Company which is the softest, cosiest duvet i’ve ever owned. At The Fine Bedding Company they have sleep experts on hand to help you make the right choice, depending on your needs, they will guide you if you suffer from allergies and help you choose the correct duvet.
Drink: There are a host of natural remedies that can be used to tackle insomnia and help you drift off to sleep easily. Personally I opt for a cup of Chamomile tea about an hour before I go to bed, works every time! Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.
Smell: Lavender can be used to help you relax and drift off into dreamland with not a care in the world. Place a Lavender plant in your bedroom or purchase some essential oils, room diffusers, bath products, scented candles or Lavender sachets to give your bedroom an effective relaxing fragrance. Lavender aroma has been shown in studies “to slow down heart rate, slow blood pressure and put you in a parasympathetic state, which is a relaxed state,” says University of Miami School of Medicine scientist Tiffany Field, who has studied the effects of lavender on relaxation and sleep.
Offload: Often when you’ve had a busy day or your in the midst of a hectic week packed with endless deadlines and ongoing projects, getting off to sleep can be tough. When your minds racing at a hundred miles and hour thinking of all the things you need to get done, offloading your thoughts onto paper is the best way to effectively still your mind. If you’re anything like me, all the little things you forgot to get done during the day will flood your mind just before you’re trying to get to sleep! Keep a note pad and pen next to your bed, this way you can write down the things that are bothering you and clear your head. It also helps when you wake up in the morning to have a mini to do list of all the jobs you need to tackle.
‘Sleep is the best meditation’ -Dalai Lama