9 TIPS FOR A GOOD NIGHTS SLEEP
So many of us yearn for a better sleep, yet often we don’t have habits that are conducive to a good nights shut eye.
Having a bedtime routine that sets you up each evening for the best possible chance of a rejuvenating rest, can have a significant impact on your energy levels, vibrancy and wellbeing. (Read why sleep is your Superpower here).
A few small adjustments can have you sleeping easier, and waking up feeling refreshed and ready to greet each day.
Use these 9 tips for better sleep.
Going to bed at the same time each night, and getting up at the same time each morning, on weekdays and weekends, is vital for your body to follow your natural circadian rhythm (your body clock) which requires regularity to be optimal. When you have irregular sleep patterns you can begin to experience insomnia, or fatigue during the day.
As you are more than likely to get up at a similar time, work back from there for your bed time. Eg. If you get up at 6.30am, be in bed by 10.30pm.
In the hour before bed establish a ‘power down’ ritual. Turn off the tech as the light from computer screens, televisions, and phones disrupts your production of melatonin, which means your body isn’t preparing the hormones it needs to go to sleep, and stay asleep during the night.
Also keep technology out of the bedroom, and invest in an analogue alarm clock, that way you’re not tempted to check your phone if you wake in the middle of the night, where the light will disrupt your sleep patterns.
The time right before you sleep is when your brain is most susceptible to input, so be aware of what you are listening to, and reading, right before you go to bed. Are you watching news bulletins, or true crime series that can lead to you feeling unsettled during the night? Or are you working, mind racing, keeping your stress levels high right up to bedtime?
What you think about as you go to sleep is essentially what your brain rests in for the next 8 hours. Finish your evening with an uplifting book, do a relaxation meditation, or you can even take some time to do a gratitude practice, to remember the positives in your life as you head off to dreamland.
Take a bath or shower that calms your nervous system and imagine washing away any tension from your day.
Use Epzen Sleep Magnesium bath crystals, that are known to assist with relaxation and improved sleep, or if you prefer a shower, finish with the Sleep Magnesium body lotion; all blended with natural essential oils to promote calm and wellbeing.
Ditch the soda, coffee, black teas and alcohol, in favour of a calming herbal tea such as chamomile. That glass of red might seem like a great idea to relax you, and while it may help you to fall asleep, alcohol disrupts the important REM cycle and will impact your ability to stay asleep.
You’re best to sleep in a cool room, as when you become too hot overnight, you will tend to wake up as your body temperature rises and you miss the important sleep cycles. The optimal range for sleep is 18 to 21 degrees Celsius.
If you have a lot on your mind, doing a “brain dump” and getting it all out on paper, means you don’t have to continue to play it over in your mind.
You can also keep a pen and paper on the nightstand, so if you wake during the night feeling anxious, or ruminating on tomorrows to do list, you can jot it down and put it aside.
Try the 4 – 7 – 8 breath technique which is great to help you fall asleep. Breathe in through the nose for 4 seconds, hold the breath for a count of 7 seconds, exhale through the mouth, for 8 seconds, repeat the cycle. It helps calm a racing mind, soothes your body, and Dr Andrew Weil suggests it’s a natural tranquilizer. Give it a try and see how effective it can be.
Many of our sleep problems can be stress related, so use a calming practice such as Yoga Nidra or Progressive Body Relaxation in the lead up to bedtime, or listen to a sleep meditation to head off into dream land. Here is sleep meditation that you can use.