Does the idea of a good night's sleep seem more like a dream than a reality?
The lack of a good night's sleep makes it difficult for us to face the challenges of the day ahead and can have a negative effect on our health and well-being. The following tips will hopefully help you find your way to the land of nod!
- Try to stick to a sleep schedule, go to bed and get up at the same time every day, even at weekends. This will help regulate your body clock into a routine.
- Exercising daily can contribute to a good night's sleep. It can tire the body out leaving you ready to sleep, as well as relieving stress.
- Do things to help you wind down before bed time such as reading a book, take a warm relaxing bath or drink a herbal tea that has sleeping inducing properties such as chamomile. The right essential oils can also help you on your way to a good night's sleep. Scentered's 'Sleep Well' therapy balm is specifically designed to help you drift off, with 14 essential oils including lavender and chamomile you simply apply the balm to specific points (neck, wrists, temples) on your body, take a deep breath and off you go!
- Reduce the amount of sugary foods and refined carbs that you take and avoid alcohol, caffeine and heavy meals before bed time.
- Create the right environment to help you nod off. A cool room at a temperature of 60-65 degrees Fahrenheit is recommended. Your room must be dark, feel free to use a eye mask if you like. Ensure your room is quiet, however soft, calming music could encourage sleep. Your bedroom should be free of clutter and free of anything work related.
- Make sure your bed and pillow are comfortable. If you find yourself waking up with aches and pains, there is a chance an uncomfortable bed is the problem.
- Avoid using mobile phones or tablets for at least 2 hours before bed time. The bright light that they emit stimulates our brains into thinking it is still daytime. In fact we really should keep our mobile phones out of the bedroom all together, a beep or buzz can awaken us once we finally get to sleep!
- It will take time to figure out why you're not getting a good night's sleep and it will take time to develop a new routine, so be patient. New habits take a while to stick!