A good night sleep is essential for brighter moods, better productivity, faster reflexes, thinking quickly and problem solving. Sleep is when our body repairs and rejuvenates and is vital for our physical and mental health and well-being. Here’s our top 7 tips to help you benefit from better sleep.
1. Bedtime Routine
Regardless of your age, a bedtime routine is very helpful to prime your body for sleep. Do the same things before bed e.g. brush your teeth, lock the doors, read, then sleep.
2. Go To Bed At The Same Time
This goes hand in hand with having a routine by priming your body to start to wind down ready for bed and sleep.
3. Get Off Your Device 1 Hour Before Bed
Melatonin is the sleep hormone. Getting off your device before bed is important because of the type of blue light emitted by screens that disrupts the production of melatonin. This includes your computer, tablet, phone and tv.
4. Get 15 Minutes Of Sunshine Every Day
Getting outside for some sunshine is also important for the production of melatonin, and will help you sleep better. This does not include artificial light sources. You can also buy melatonin in liquid or tablet form from health food stores or online. Take it about half an hour before bed.
5. Sleep In A Darkened Room
Darkness is nature’s way of signalling the pineal gland to release melatonin to help you go to sleep and stay asleep.
6. Make Your Sleep Environment Relaxing
Make your bedroom a calm place to prompt yourself it’s time to relax and sleep. Keep your bedroom for sleeping. Avoid having a work desk and computer in the bedroom, nagging you about unfinished work. Remove the basket of laundry you were going to sort and put away. Remove all devices from your bedroom, even if they are on silent or sleep mode. They emit small amounts of radiation as well as being a distraction. Learn to disconnect and rest.
7. Do Something Relaxing Before Bed
Teaching your body to go to sleep and creating an optimal environment for rest is important. You might like to try some breathing exercises to help you relax, do some stretching, read a book or have a bath.
If you’re still having difficulty sleeping , it might be time for some expert advice. Paul has a range of options including supplements, herbal liquids and acupuncture. Contact us today, and start sleeping better tomorrow.