Sleeping well is important for having a productive day. After a bad nights sleep our concentration levels are reduced as our brain has not had time to process the events from the previous day. We have missed that important time during the deep REM sleep when are body is healing. We may be grumpy which can put a strain on our relationships. Also we are more likely to reach for comfort food instead of cooking a healthy meal and be less motivated to exercise.
Taking measures to ensure we sleep well will mean we feel refreshed and ready to start the next day!
Here are my top 10 tips for sleeping well:
- Avoid caffeine in the evening – having tea or coffee in the evening will stimulate your nervous system and keep you awake. If you want to have a drink before bed, a relaxing herbal tea such as chamomile will have a calming affect that will let you drift off to sleep.
- Have a bath – a warm, relaxing bath before bed can work wonders for a good nights sleep! You can use essential oils such as lavender to relax or use Epsom salts which contain magnesium, a natural muscle relaxant.
- Avoid eating before bed – eating a big meal before going to bed will mean your body will be digesting it all night. If you a hungry just before bed, I advise eating easily digested foods such as fruit which only takes 30 minutes to digest.
- Avoid sleeping tablets – sleeping tablets can become addictive and will make it hard for you to wake up the next morning.
- Avoid drinking water before bed – drinking a lot of water before bed will keep you awake going to the toilet all night! It is best to drink throughout the day to keep hydrated as water is not absorbed during the night.
- Lavender oil on your temples – this is very effective. Rubbing a few drops of lavender oil onto your temples and the soles of your feet has an instant relaxing effect.
- Write a to-do list – try keeping a notepad beside your bed to jot down your thoughts. Writing down what you need to do the next day will mean it won’t be playing on your mind all night.
- Use an earthing sheet – these are fantastic. I use an earthing fitted sheet which is plugged into the bedroom socket. The connection draws up healing negative ions from the earth which neutralise the harmful build up of positive ions absorbed throughout the day from wifi, mobile phones, TV, computer etc. It guarantees an improved nights sleep!
- Right bedroom temperature – we need to be slightly cool to sleep well. Adjust the layers on your bed as the seasons change to ensure you get a good nights sleep. Use a 4.5 tog lighter duvet in the summer and a heavier 10.5 tog duvet and blankets in the winter.
- Use f.lux – if you are on the computer late at night download f.lux which changes the screen colour to slightly pinkish at sunset. The normal blue light emitted from computer screens, mobile phones or ipads signals the brain to stay awake at a time when it should be shutting down. The red light of sunset has a calming effect on the brain, signalling it to release melatonin for sleep.
I hope these tips help you to have a deep and restful nights sleep!