Sleep can be difficult at the best of times. Some of us fall asleep before our heads hit the pillow and some take a little longer to nod off.
There are lots of things that our out of our control that impact our sleep.
The one thing we can control is the things we do before bed, to set us up for a good night sleep.
As sleep enthusiasts we have done some research and come up with a list of tips we found most handy in getting some restful sleep.
Schedule is key.
Top of the pops is routine! This means going to bed and waking up at the same time everyday. This seems to be the hardest part for most people. Setting a sleep routine sets the body's internal clock. One big mistake people make if they didn’t sleep well the night before is catching up the next morning. It is better for your sleep routine to get up the next day at the same time, and catch up the next night, if you can.
Light a relaxing candle an hour before bed and blow it out as a sign that it’s bedtime, like a book end to the day. Other things that help set the mind up for sleep are warm baths, reading a book or doing a quick 5 minute meditation.
Keep it neat.
Creating a calm and stress free space to sleep in is essential. Your bed should be a clutter free zone! Looking around the room before bed and knowing that everything is in its place is a nice calming way to end the day.
Tone it down.
Dim the lights or switch to a lamp rather than a bright overhead light, this is a great way to activate the bodies natural Melatonin, a hormone that is produced in the pineal gland that makes you sleepy.
This one is a big one and it also gets the most attention. Screens and sleep are not friends. It is essential to put down the phone an hour before bed. The easiest way to achieve this is to keep your phone off your night table. If this is not possible switch your phone to ‘Do not disturb’ an hour before bed and sleep with it face down so you are less likely to pick it up if you can’t sleep.
Coffee is for the morning!
We know this sounds mean, and we love a 3pm cup of coffee like everyone else, but we also know it’s a hindrance when it comes to falling a sleep at night.
Coffee, chocolate and some teas have caffeine in them and should be avoided at least 3 hours before bed.
‘Wine time’ is not before bed.
A single glass of wine just before bed has been proven to disrupt the natural flow of sleep leading to lighter, more restless sleep therefor leaving you waking up feeling fatigued.
Nuts for sleep!
What you eat during the day can disrupt your sleep at night. Foods that can trigger indigestion or gas should be avoided to prevent night time discomfort. Some foods that promote sleep hormones in the body are goji berries, walnuts & almonds.