The average adult needs between 7-9 hours of sleep each night, but busy lifestyles and a lack of routine are making it harder to achieve this. Even when we know we need to sleep, our minds can keep us awake thinking about work, money, and relationships. Sometimes you need more than your comfortable homebodii PJs to get some solid rest and avoid a restless sleep. With Christmas fast approaching, and daily stress levels rising, homebodii thought it was time to give tips on how to get a restful and deep sleep every day of the week!
Exercising not only improves fitness, strength and general well-being, but can also improve your quality of sleep. By exercising during the day you expend excess energy and find it easier to fall asleep at night. Stretching can improve aches and create calmness before bed. Try doing yoga before bed to release stress and relax the body.
Stress is the main reason we find it difficult to sleep at night. To help de-stress at the end of a busy day we recommend a nice hot bath or shower to help soothe your muscles. Follow with a cup of your favourite bedtime tea while reading a good book to help you unwind. Try lighting lavender, jasmine, chamomile, rose or sandalwood scented candles before bed to help relax. These scents are known for encouraging relaxation and sleep.
Technology emits a blue light that actually tricks your mind into thinking it’s daytime. To help ensure a good night’s sleep, technology should be switched off at least thirty minutes before bed. This includes TV, tablets, computers, and your mobile phone. Try to reduce any artificial light in your room such as alarm clocks, stand-by lights, or any other light that can seep into your room and interrupt a deep sleep.
Eat and Drink Right
It is critical to be aware of what you are eating and drinking before you go to bed. If you are an avid coffee drinker avoid drinking coffee in the afternoon, especially within 6 hours of sleeping. Alcohol can also affect a restful night’s sleep. Try drinking teas such as chamomile, lavender or peppermint, to relax and calm your internal systems, including your mind. Have dinner early to avoid an uncomfortable sleep on a full stomach. If snacking before bed, opt for melatonin producing food such as oatmeal, almonds, and bananas. Both miso soup and pineapple can increase melatonin levels, which helps regulate a natural sleep cycle.
Add an Extra Touch
To make bedtime even more inviting after a long day, try putting a few drops of tea tree or lavender oil on your sheets. The scent will foster relaxation in preparation for a good night’s sleep. Temperature also plays a large role in how to get a good night’s sleep. A temperature between 22˚ and 23˚ Celsius is optimum for sleeping. Temperatures lower or higher can cause restlessness and affect the quality of REM (rapid eye movement) sleep.
Create a routine
Your body loves a routine. If you consistently go to bed and wake up at the same time each day, your body will automatically begin to feel tired before bed, and you will wake up at the same time without an alarm clock. The best way to kick-start a new routine is to put it into writing step by step. Follow it closely and it will become second nature.
Have we missed any great tips for a good nights sleep? Let us know by leaving a comment and tell us what works for you!
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