Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Stress and sleep are related: if we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night rest. Many of us experience feelings of pressure, tension, and nervousness and especially after a busy and stressful day, these feelings can feel more prominent at bedtime.
The benefits of getting enough sleep cannot be overemphasized – the mental and physical benefits of a good night’s rest are practically countless but yet quite a challenge for some people. As a result, this article will discuss top tips to help us combat against sleep deprivation.
When you go to bed feeling relaxed you’re more likely to fall asleep easily and quickly. Unwind both body and mind by incorporating scented oils into your bedtime routine. Try using aromatherapy oils such as bergamot, lavender, roman chamomile and marjoram in a warm bath, just before bed. A few drops of lavender oil on your pillow at bedtime can also help.
Ban the late-night sugar treat
Your late-night snack of choice may be behind your restless nights. To keep you from waking up in the early hours, swap your snacks for something that contains complex carbohydrates. We recommend a couple of oatcakes, or some rye crackers with a bit of hummus. This can give a gentle release of energy and helps us to stop waking up hungry during the night.
Turn off your phone
How many times have you scrolled through Instagram in bed only to realise you’ve wasted an hour of precious sleeping time? Our electronics can cut into our sleeping patterns as they emit a bright light and stimulate the brain, not to mention all the social distractions from your social media pages. Turn your phone off, or on silent and face down away from your bed to help your brain switch-off before you sleep.
Cut out the night cap
You might think that enjoying a glass of wine before bed is one of the easiest ways to get to the land of nod but it could actually leave you waking up feeling less than refreshed. Avoid alcohol. Not only does it affect blood sugar levels causing adrenaline and cortisol to be released, but it also blocks the transport of tryptophan into the brain. Tryptophan is important because it is converted into serotonin, the calming and relaxing neurotransmitter.
Jot down your thoughts
One important part of your nighttime ritual should be jotting down all the thoughts floating around in your head. Keep a notebook on your nightstand and write a quick list of everything you’re thinking that moment right before bed. By putting your thoughts to paper, you are releasing them from your mind for the evening. Make a to-do list for the morning, write why that person is making you angry, or what your weekend plans are. Writing down anything in order to ease and free your mind will help ensure a carefree night’s sleep.
Get the right pillow
In addition to having a comfortable bed, you should ensure you invest in quality pillows. A good pillow needs to be cuddly and supportive. Many bamboo pillow reviews show that they offer an unmatched level of support and softness. For this reason, they help people get better quality sleep. Since bamboo pillows have memory foam, they also provide a personalized level of comfort that is sure to provide a better quality sleeping experience. Furthermore, these pillows are good for stomach, side and back sleepers.
Up your magnesium
Magnesium is known as ‘nature’s tranquiliser’ as it helps to relax our muscles, which in turn can help us fall into a peaceful sleep. Try and include plenty of magnesium-rich foods in your diet such as, pumpkin and sunflower seeds, fish and leafy green vegetables.
It may be an effort to drag yourself out of bed a bit earlier to fit in a workout but in the long run, it may actually help you enjoy better quality sleep. Try to exercise early in the day. Exercise can be extremely stimulating and some people find it difficult to sleep following a late work out session.
What tips do you have for getting a better night’s sleep? Tell us in the comments!