Tips To Improve Your Sleep
Sleep - Are You Getting Enough!
Are you struggling to get a good night’s sleep! Well, rest assured, you are not alone. Thousands of people report that obtaining good night’s sleep is a rare blessing. Below is a brief outline of some of evidenced based tips that may help you to improve your quality of sleep night after night.
The most important requirement for sleep is darkness. So, ensure your room is as dark as possible.
Avoid caffeine after midday. Caffeine is a stimulant and can keep you awake for hours.
Prepare yourself for sleep by having a regular evening routine. As a part of your evening routine ensure to dim the lights in the living areas of your home and your bedroom as this helps you to transition into sleep.
Have a relaxing bath or hot shower before bed. This can help to relax your body and mind after a busy day at work. You can also try putting magnesium salts in your bath water. This will have additional benefits for your nervous system.
Turn off digital devices approximately 1 hour before bed. Blue light emitted from screens interferes with your circadian rhythm and inhibits the release of natural sleep hormones, thus affecting your ability to drift off to sleep naturally.
Natural sleep supplements taken 30 mins before bed may also help by calming your nervous system. There are many natural products on the market. If you are taking prescription medication, ensure to speak to your pharmacist or medical practitioner first, as not all supplements are suitable for everyone.
Ensure your bedroom temperature is not too hot or too cool. A cooler room temperature is believed to be better for supporting a good nights sleep.
Try engaging in something relaxing before bed, reading a book, listen to relaxing music or guided meditation.
Redirecting the mind away from the busyness of the day to something you enjoy and find relaxing helps to prepare the body and mind for sleep.
Magnesium supplements or topical magnesium spray before bed can help to relax the nervous system, thereby promoting a better quality of sleep.
Weighted blankets give you the feeling of being hugged, helping you to ease you into a deeper more relaxed sleep. This is a great option for children who have trouble falling asleep on their own. The feeling of being hugged is comforting for people of all ages and is a great drug free option for many.
If you can’t fall asleep straight away, try to “NOT” get caught up in a cycle of negative anxious thoughts about “not being able to go to sleep”. Instead try thinking of something positive and enjoyable. A relaxed body and mind is more inclined to surrender to sleep then an anxious mind.
Hope you found these tips helpful and offers you some ideas on how you can improve your quality of sleep night after night, so you wake up feeling refreshed and ready for your day.