5 steps to a better sleep

Wednesday, 1 March 2017

5 steps to a better sleep


Tired of being tired? Check out my top tips to help you sleep better tonight.


Be a creature of habit

Try to get yourself into a routine. Go to bed around the same time every night and set your alarm for the same time every morning.  If you’ve had an unsettled sleep the previous night, make sure you repay your ‘sleep debt’ and catch up on those lost hours. 

Do the same things each night to tell your body it's time to hit the hay as having a stable routine strengthens your sleep-wake cycle and will help you sleep better. Minimise using electronic devices in the bedroom as the ‘blue light’ that’s omitted will trick your brain into thinking its daylight. Keep the lights low 2-3 hours before bedtime; this will allow your body to have an easy transition from awake to sleep. 

Invest in a sleep spray such as the Champney's Heavenly Days Sleep Pillow Mist infused with lavender, geranium and chamomile and spritz around your bedding for a spa like atmosphere.


Food for thought

What you eat and drink before you go to bed will have an effect on how quickly and comfortably you will fall asleep. Make sure you’re not really hungry or stuffed full either. 

Nicotine and alcohol will also have an influence when you’re trying to doze off. Limit the amount of water you drink close to bedtime to avoid those middle of the night trips to the loo. 

Having a mug of chamomile tea before you settle down may relax you as it’s packed with glycine, a chemical that relaxes nerves and acts like a mild sedative.


Let’s get physical

Exercising regularly can encourage better sleep. You will doze off quicker and find yourself falling into a deeper sleep. But if you exercise too close to bedtime, you might be too energised to actually relax with all those endorphins kicking about. Try exercising earlier in the day or at least two hours before you snooze to allow your body proper time to unwind.


Reduce Stress

Stress will definitely effect your sleep. You will need to try and de-stress before you settle down in bed. Start with the basics, such as getting organised, allocating tasks and setting priorities. You need time to give yourself a break so do it now.  

If it helps, write down what's on your mind and then pop it away until tomorrow. If you are worrying too much about falling asleep this will usually make it tougher to nod off. After 20 minutes of tossing and turning, get up and do something relaxing before heading back to bed.


Get comfortable


Save your bed for sleep.  You should wind down and relax in a different room other than your bedroom. Your mattress and pillow also play a big part in how your body unwinds during the night. Invest in your comfort, as this is subjective choose whatever feels most relaxing for you. Personally, my memory foam mattress topper has been a game changer in the bedroom for cosiness and my duck feather pillow eased my neck pain from a previous car accident, but now I would struggle to sleep without it. 

Clean and fresh bedding is even enough to take you from a good nights sleep to sleeping beauty. Make sure your bedroom is dark, cool and quiet, and create your perfect sleep sanctuary whether you need ear plugs, air con/heater or black out blinds. If you share your bed make sure there’s enough room for two and limit the amount of times children/pets sleep with you.


What are your top tips for a great night’s sleep?




Love Luce x

4 comments:

  1. Love these tips. I just find that falling asleep and waking up at the same time every day really helps me have a good sleep routine :)

    Rachael xx.
    theteacozykitchen.blogspot.co.uk

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    1. Yeah my body clock has set itself to a certain time now too, so I even sometimes wake up before my alarm! xx

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  2. Completely agree that working out helps, give you a better nights sleep!

    Such a good post Luce! So helpful!

    Linzi
    xxx

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    Replies
    1. All part of that routine, nothing better than a good nights sleep <3

      Thanks Linzi - Love Luce xxx

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