20 Ways to get a better night’s sleep

So many people have problems getting a good night’s sleep, diet, exercise, unplugging from devices are just some of the ways to gain better sleep. What about easy ways, natural ways to gain a better night’s kip? Too many people turn to sedatives, sleeping tablets, medications that put you to sleep in more ways than one and account for an increasing number of drug related admissions, to emergency rooms.

Have a sleep schedule
Going to bed and waking up at the same time, helps your body create a sleep cycle. You may even find you don’t need an alarm clock anymore.

Control the sleep climate
2 The right temperature is important, 18 to 24 degrees is an optimum temperature to promote a good night sleep. Known as ‘thermoneutrality’, the body has to think less about regulating temperature allowing for an uninterrupted sleep pattern.

Lavender, Vetiver, Roman Chamomile, Ylang Ylang, Bergamot and Sandalwood are all good essential oils to promote sleep. Either use an electric oil burner or put some on a cotton wool bud and place near the window.

Don’t take devices to bed
4 Blue light emitted from our devices plus the stimulation from watching a screen before bed is one of the best ways to hurt a good night’s sleep. Blue light suppresses melatonin and impedes circadian rhythms.

Sleep in darkness
Artificial light makes it difficult to fall asleep and fall back to sleep if woken. Minimise all light sources for a longer more comfortable night’s sleep.

Use an air purifier
6 Airborne dust particles, mould spores, bacteria, dust mites and pet dander all contribute to poor sleep. Clean air means a good night’s sleep and less respiratory problems.

Morning exercise is best for lowering blood pressure while setting you up for an energetic day. Evening exercise is fine as long as it is, at least, four hours before bedtime.

Limit Caffeine
8 Highly caffeinated drinks and of course coffee should be ceased at least 6 hours before bedtime. Not only do they make it hard to get to sleep, they also impact the quality of sleep through a stimulated metabolism.

Just 15 minutes of meditation calms the mind and body setting you up for the perfect night’s sleep. Meditation is used by some therapists to treat insomnia without a need of medication.

Eliminate Noise
10 Restless sleep can often be the result of too much noise in the bedroom. Often subconscious you awake not feeling refreshed as all night you tossed, turned and interrupted sleep cycles.

Remove Distractions
12 Bed is predominantly for sleep, don’t take work to bed, remove the TV set, kick out the pets, and leave the screens. Peace! That is what you need not more stimulation to encourage healthy life habits and, of course, better sleep.

Improve Your Diet
13 Simple carbohydrates, fatty foods and starch rich foods have all been linked to sleep deprivation. Maybe read our guide to a better diet full of great stuff for a healthy life.

Avoid Alcohol
14 Just no good for next day alertness and impedes sleep leaving you to wake up, feeling anything but, rested. .

Have A Hot Bath
15 Having a hot bath before bed raises your temperature and when you get out of the bathtub the drop in temperature will make you feel drowsy. Use a few drops of essential oil from the aromatherapy idea, to really get ready for a good night’s sleep.

Use a Humidifier
16 Water vapour hydrates the respiratory system allowing for easier breathing and is good for the skin.

Deep Breathing
17 Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Relaxing the entire body setting you up for the brain understanding and preparing for sleep.

No time for worry and thinking
18  Sitting in bed worrying about things you cannot control will only exacerbate your sleep and mental stressors. Try one of the calming exercises like deep breathing or meditation.It is also not the time for brainstorming ideas or creating the next day’s schedule.

Stop the Naps
19 You will be more ready for sleep and gain a better night’s sleep if you can the daytime naps. If you have to get some kip when the sun is still shining then have a nap before 12 pm. Tp overcome three-thirty-itis, go for a short walk, phone a friend or try an iced glass of water.

The bed is for sleeping and sex
20  The mind is a funny old thing and associates things that create stressors and stimulates. If you constantly work while in your bed your brain will associate bedtime with needed brain function. Use your bed only for sleep and sex, that way your mind will know it is either time for a great nights sleep or a romp in the sheets.

Quality sleep requires a quality environment and understanding your bodies individual needs

It is not just the quantity of sleep that matters we all have differing sleep requirements but we all need quality sleep. Our environmental factors, lifestyle habits and how we associate the bedroom mentally all play defining roles in our final sleep quality. Not getting good sleep impacts our performance, happiness, irritability while greatly affecting our overall wellness.

Everyone has a circadian rhythm or sleep pattern, understanding what your body is telling you and getting into sync is half the battle for obtaining quality sleeping cycles. By keeping to a regular routine, waking and sleeping on a schedule and try not to then hurt that schedule on days off will find you more alert, less stressed and in general more able for the day ahead.

Light and the kind of light greatly impacts our melatonin hormone, taking screens to bed is just not a great idea. The light emitted by devices confuses our system and impacts on the hormone production and thus our sleep readiness and ability to stay asleep. Many workplaces are illuminated with artificial light, iridescent light sources often make us sleepy during the day and is exacerbated by not enough natural sunlight.

When we get home more houses are becoming lit by powerful bright LED technology, this then alerts our system and when we are meant to be winding down it thinks it is time for stimulation. TV screens in the bedroom, especially the more modern backlit LED ones further confuse our hormonal production system and can directly relate to difficulty getting to sleep and then staying asleep.

Good sleep, wellbeing and overall quality of life spells, exercise, and it helps you feel less drowsy during the day. Sleep therapists often bring an exercise routine into insomniacs treatment and studies back up the fact, exercise helps insomnia. Even light exercise of 30 minutes a day has far-reaching health benefits, no need to be a gym bunny. Walk the dog, play some tennis, a round of golf or even swap the car for the legs for close trips.

Remember diet is very important to our overall health, cut out the junk food, get those polyunsaturated vegetable oils out of your life and get into good lifestyle choices. Setting your sleeping environment up for sleeping, removing the screens, a few lifestyle choices and a good diet and we guarantee you will be sleeping better and getting a whole lot more out of your day.

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