We spend about one third of every day of our lives asleep yet many of us don’t do it well! We wake up feeling tired and end up falling asleep at our desks or on the sofa after dinner. Sleeping well effects our mental and physical health and can hugely effect the quality of our daily life.
But why am I even talking about sleep when it’s something our bodies do naturally?
Actually, the truth is that sleep is not something that just happens… unless you are a teenager! Even babies need to learn to fall asleep and sleep well. But making simple changes to your daytime routine and bedtime habits can ensure you sleep better and wake up feeling full of energy, mentally sharp and emotionally balanced.
What’s important about getting good sleep?
Good sleep is vital for good health. Sleep deprivation can lead to a multitude of health issues:
● It escalates the hunger hormone called ghrelin, which increases food cravings (that’s why you always fancy chocolate and biscuits when you’re tired!)
● It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and depressed immunity
● It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke
Learning how to improve your sleep is not just a luxury—it’s a necessity!
How can I improve my sleep?
Follow these 7 tips and rest assured (excuse the pun) that you will feel more rejuvenated and energised than you even knew was possible:
1) Create a serene and aesthetic environment in your bedroom that encourages sleep by using restful colours, removing clutter and ensuring it makes you feel calm and stress free when you enter.
2) Switch off any electronic devices a minimum of an hour before bed (including the TV!) The blue light emitted tells your body it is daytime and doesn’t allow it to start to wind down ready for bed.
3) Create total darkness and quiet – consider using an eye mask and earplugs. Ensure you have dark curtains that you pull each night.
4) Avoid caffeine and alcohol…… caffeine may keep you awake and although alcohol may make you sleep, your quality of sleep is much poorer.
5) Eat no later than two to three hours before bed — eating a heavy meal prior to bed will lead to a bad night’s sleep and will impede the body’s overnight detoxification process.
6) Get regular exposure to daylight for at least 20 minutes daily. The light from the sun triggers your brain to release specific chemicals and hormones vital to healthy sleep.
7) Write your worries down. It will free up your mind and energy to move into deep and restful sleep.
8) Consider taking a magnesium supplement. Magnesium can help to quieten your nervous system thereby relaxing your brain and body and helping you to fall asleep. Make sure you invest in a good quality supplement like this one HERE which contains calcium to help with assimilation of the magnesium.
Hopefully these steps will help you sleep a little easier!