How To Sleep Better
Establish a bedtime routine
Just like kids, adults also sleep better when they have a bedtime routine! Doing the same thing before bed each night will help prepare your body for rest and condition your brain for sleep.
Adjusting habits to go to bed and rise at a similar time everyday will also help to reinforce a healthy ‘sleep-wake’ schedule. Over time, working with your body clock will result in getting to sleep around the same time every night.
Yes, it’s definitely easier said than done but all it takes is a bit of practice! Meditation techniques can help to clear the mind for a refreshing sleep. However, if you find it difficult to sit still, gentle stretches can achieve a form of mindfulness while also relieving muscle tension. Focus your attention of your breath and body for maximum results.
Try picking up a book instead of scrolling on your phone – focussing on words and concentrating on the content can help to tire you out, especially when you’re already in a comfortable environment Writing down your worries can also help you to express your emotions, so they don’t pop up as you are trying to fall asleep.
Reduce electronic use
Where exposure to light during the day is beneficial, night-time light exposure (unsurprisingly) has the opposite effect as it tricks your body into feeling awake. This includes electronics such as TV and yes, your phone!
Limit use to at least 1 hour before bed and definitely remove use from your bedroom, otherwise, the mind associates the bedroom with activity which makes it more difficult to ‘switch off’ before bed. Try introducing taking a bath or shower to your bedtime routine instead, as they are well-known remedies to relax and achieve quality sleep.
Use the power of lavender to relax and unwind
Lavender has a soothing reputation as a natural alternative to help you unwind and let go of stress. Used in ancient therapies and still to this day, the soothing herb can help you calm down, relieve tension and relax before bed.
Create a bedroom that’s ideal for sleeping
Establishing a comfortable bedroom is essential to achieving a good night’s sleep. It is important to ensure it’s a place of rest only as it helps your body to identify the environment as a space to unwind at the end of the day.
This can be achieved through the external cues you provide, such as using blackout curtains – darkening the bedroom to be in sync with your body’s Circadian Rhythm aka signalling it’s night-time and therefore time to sleep – and keeping the room cool – it should be around 18 degrees Celsius, and limit electric blankets and hot water bottles to warming the bed only otherwise it creates difficulty in the body’s ability to cool down thus resulting in restlessness