Did you know that the average person will spend at least 25 years asleep in a lifetime? If getting a good night’s sleep is something you struggle with, our Beauty PR Team shares their tips for getting some ‘ZZZeds’.
Check Those Bad Habit
If you’re struggling with sleeping, then you need to review your lifestyle and make some changes. If your routine evolves around working late into the night on a laptop, or browsing your Instagram feed on your phone in bed, then you need to stop. Bad habits like these will not make for a restful sleep. Activities which stimulate your brain are not going to help your brain relax and unwind. There are numerous studies which support the theory that using gadgets in the evening affects the quantity and the quality of our sleep. Our screens emit blue light which fools our brains into thinking we should be awake. Time to swap the gadgets for a good book.
Cut The Caffeine
OK, so we know you can’t live without that morning caffeine fix but did you know that caffeine can take a seriously long time to leave your body? One study found that consuming caffeine 6 hours BEFORE bedtime reduced sleep time by one hour! As we get older, it also takes our bodies longer to process the caffeine too. And it’s not just your daily cup of tea or coffee which contains caffeine. You can find caffeine in some chocolate, ice-creams and even breakfast cereals! Swap your caffeine fix for a herbal caffeine-free beverage to help you along to a good night’s sleep.
Create A Good Bedtime Routine
Switch off from work at a reasonable hour before bedtime. Try and create a self-care routine that relaxes you. Taking a shower, getting changed into your Pyjamas, spraying a Lavender sleep spray on your pillow and settling down to a good book and a cup of chamomile tea before turning off the bedside lamp. Create a routine that counts down the hours to get a good night’s sleep.
Don’t Eat Or Exercise Too Late Into The Evening
Avoid eating large meals or exercising late at night. If your body is trying to digest a large meal or you have just done an ‘Insanity Class’ at the gym, you probably won’t fall to sleep that quickly or easily. Try and eat at least 2 – 3 hours before bed and don’t undertake vigorous exercise at least 1 hour before bedtime. Exercising mid-afternoon is ideal for getting a good night’s sleep.
If you struggle with sleep, drinking alcohol might allow you to ‘nod off’, but you won’t get the quality of sleep you need for a restful night. Alcohol blocks REM sleep, which is often considered the most restorative kind of sleep. With less REM sleep, you’re likely to wake up feeling tired and unfocused. Not to mention, dehydrated in the middle of the night.
Lying in bed worrying won’t make a good night’s sleep. Jotting down your worries earlier in the day can sometimes help with processing everyday troubles. Making a plan of action for the following day can also help you ‘let go’ and feel more in control of the situation. Discovering a good bedtime routine will also help you de-stress. Yoga is also a great form of exercise to help with stress.
Exercise With Enthusiasm
Exercise can be hugely beneficial for improving sleep. It’s is a natural stress buster and not only increases the body temperature, but the post-exercise drop in temperature could help you fall asleep. Exercise can also help lift your mood, make you feel more enthusiastic, and if you are feeling happier, you’re more likely to be able to sleep better.
Looking For More Wellness Inspo? You Might Enjoy Reading Self-Care Tips For Looking great at Home.