Sleep. The all-important word that without, we struggle to make it through the day. Yet so, many of us find ourselves letting our sleep routine fall to the bottom of our priorities – believing instead that we can run off of minimal hours a night.
Sleep is critical to a healthy lifestyle. Ensuring that you get a minimum of 7 hours a night will see you reaping the benefits of a good night of rest. From improving your attention and concentration, maintaining a healthy weight, and keeping your immune system healthy – to name just a few of the many benefits sleep can bring to you.
Whether you find yourself tossing and turning night after night or just sometimes experiencing nights where sleep doesn’t come as softly and quickly as you wish, there are a few alterations you can make to get you resting easy and sleeping well. Read our six easy tips to make sure you have the sweet dreams you deserve.
Improve your environment
Making sure your bedroom is the best environment for sleeping can have a massive impact on the quality of your night’s rest. Try making sure your bedroom is clutter-free, neutral in color, and free of blue light devices. The blue light radiated from phones, TVs and tablets is known to alter your melatonin levels – aka the sleep hormone.
Keeping the bedroom well ventilated can help you fall asleep easier too. It is better for the room to be pleasantly cool with some air than hot and stuffy – as this can harm your body’s ability to drift off.
Blackout curtains and blinds can also aid in ensuring you get your minimum of seven hours as they can stop any unwanted light coming through early in the morning and waking you.
Take sleep supplements
As mentioned before, melatonin is your sleep hormone. If you are struggling to sleep, try taking some natural-based supplements that aim to boost your melatonin production – helping you relax into a deep good night’s sleep.
A frequent consideration when looking for an effective sleep supplement is – does CBD oil help with sleep ? Varying from CBD sleep spray to calming CBD gummies – many CBD products like cbd roll on with coconut oil can help you wind down and, therefore potentially, improve your sleep.
Always consult your dietician or doctor before taking on any drastic supplements – ensuring you do your research before purchasing.
Find a routine
Like most things, our body’s ability to fall asleep works better when we follow a routine. As habitual humans, we enjoy performances and become accustomed to them. Long weekend lie-ins can disrupt our sleep in the nights ahead, just like getting into bed too early can cause us to sit and worry about not being able to drift off.
Set a bedtime routine that works for you and commits to it. Try a nice hot bath before settling in with a book and a decaffeinated beverage in bed – reaching for the light switch at a similar time each night.
It might sound boring but, reducing your caffeine intake can have an incredible effect on your sleep pattern. Caffeine and sleep are not friends. – it is an energy stimulant and will have your mind doing somersaults if taken before bed. As well as this, caffeine can increase anxiety so, if you suffer from feeling anxious about falling asleep, caffeine will only heighten this worry.
Instead, try switching to decaffeinated beverages – like chamomile tea. Chamomile tea is a mild sleep inducer – so, it can help you naturally drift off into a deeper, better sleep.
Consider sleep meditation
A great way to aid your body’s natural ability to fall asleep is through sleep meditation. Sleep meditation can help to boost melatonin, serotonin, reduce your heart rate and decrease your blood pressure – all of which can help you drift off quicker and sleep better.
You can try meditation on your own by laying back and focusing on your breathing and how your body moves as you do so. Or, if this sounds too daunting – perhaps a guided meditation could be better. There are many forms of guided meditations, from podcasts and apps to youtube videos.
Try a few different methods of sleep meditation and find the one that works for you.
Probably the biggest and most important tip for better nights of sleep. Don’t stress and worry about not being able to sleep.
We have all been there. Laying in bed and we realize we haven’t yet drifted off, and the more we think about it and force it, the more frustrated we become – causing falling asleep to take longer.
When you feel sleep anxiety, worry, or stress creeping its slow way into your brain, try your best to push back. Think of something else like a happy memory or a serene moment.
If you find yourself making to-do lists in your head and planning the next day’s activities – try journaling before you go to bed. That way, everything you are worried about forgetting can be written down and accounted for before you cozy up in bed.
There you have our six top tips to get you relaxed, drifting off, and discovering the sweetest of dreams. Follow them, and restless nights will be a thing of the past – and you will be an energized and focussed individual.