Sleep Matters - Make it a Priority to Improve Yours…

Sleep Matters

We all know how great it feels to sleep well and, unfortunately, how awful a lousy night’s sleep can make us feel. 

Life stages like becoming a new mum, the stress of starting a new job, PMS, perimenopause, and more can impact sleep. However, prioritising sleep at all ages and stages of life will positively impact your mood, attitude, weight, and general well-being. 

Here are 13 tips to help you customise a nightly routine that fits your lifestyle. You’ll sleep like a baby in no time (hopefully, better than a baby)!!

1.    Listen to your body and learn your rhythm/cycle to determine the ideal time to go to bed and wake up each day. Ideally, you will go to bed at the same time and wake naturally feeling refreshed. If you need to use an alarm, set it for the same time each day and use gentler versions like sunshine alarms and low EMF varieties.

2.    Endeavour to slow things down so you’re not rushing to finish work/chores just before bedtime. Just 15 minutes to an hour of unwinding time will benefit your sleep patterns.

3.    Avoid screen time for an hour before sleep. TVs, computers, and tablets emit EMFs (Electromagnetic Fields) and blue light, stimulating the brain and messing with your internal body clock by suppressing melatonin. Use the blue-light-blocking settings or blue-light-blocking glasses if you must be on a screen.

4.    Avoid caffeine after 1 pm. Avoid alcohol and sugary drinks before sleep. Alcohol may feel like it puts you to sleep faster, but the quality of your sleep will be affected. Enjoy an herbal or a calming adaptogenic tea if needed. Additionally, don’t go to sleep on a full tummy or an empty tummy. Eat your evening meal early; just have a snack before bed if you feel hungry.

5.    Incorporate relaxing rituals to train your body to sleep well. These may include a bath with Epsom or Magnesium salts, a hot towel rub, reading an actual book, meditation, or deep breathing exercises.

6.    Spend a few minutes writing any thoughts/worries that may be playing on your mind, or write a list of things you need to do the next day so you don’t spend precious sleeping time worrying about the day gone by or the one coming up.

7.    Use calming oils in your bath or inside your wrists and temples. Oils like lavender, rose, sandalwood, chamomile, juniper, and marjoram are known for their soothing effects.

8.    Use a magnesium spray under the soles of your feet or on your lower back. These aids (7 & 8) can be used if waking in the night is an issue. Natural supplements like CBD, valerian, or melatonin may help but are best if used sparingly so your body doesn’t learn to rely on them.

9.    Sleep is hormone-dependent, so balancing hormones by using a Mexican Wild Yam Cream twice daily could be beneficial. Some people notice an improvement immediately, but others may find it takes a few weeks or months to be effective.

10. Our activities during the day affect our sleep quality. Make sure regular exercise is part of your day. Exercise and/or lots of movement every day will promote better sleep.

11. Ensure you get a 20-30-minute dose of sunshine during your day to regulate circadian rhythms.

12. Avoid napping too late in the day, as it might affect your falling asleep at night.

13. If you are lying awake for longer than 15-30 minutes, try a guided meditation or get up and read a book until you feel tired.

Just making a few tweaks or incorporating some of the tips above can go a long way in improving sleep length and quality.

Rest well.

References:

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/sleeping-tips (Lisa Artis)

https://wellnessmama.com/health/improve-sleep-naturally/ (Katie Wells)