Sleep. We all do it but some of us are better at it than others.
Sometimes sleep comes easily and other times you lie there tossing and turning all night long, feeling more and more frustrated and agitated as you count down the minutes until the alarm goes off.
Sleep isn’t just something you do when you can’t keep your eyes open at the end of the day it is absolutely vital to good health. Whilst you’re dreaming the night away your body is hard at work and it’s actually an important part of your body’s healing and detoxification process.
So to make sure you get the best quality sleep possible it can be a great idea to develop a nighttime routine to get your body prepared for sleep.
I’ve put together 10 top tips that can help you get more, and better quality, shut-eye.
10 tips for a better night’s sleep
1 – Go to bed earlier
It’s often said that an hour of sleep before midnight is worth two hours after so aim to be in bed by 10:30 for maximum benefits. If you’re currently a night owl try going to bed earlier, maybe just go 15 minutes earlier than usual to start off with and slowly adjust your bedtime over time.
2 – Don’t over eat at dinner time
Eat a light meal in the evening with plenty of vegetables. Your body shouldn’t be digesting food whilst you sleep. This diverts energy and other resources away from the healing and repairing tasks that should be taking place during the night.
3 – Don’t eat too late
Don’t eat within two hours of bed time. This is similar but different to tip 2. If you eat your meal close to bedtime, you’ll have the same issue of digesting whilst you’re sleeping.
4 – Avoid alcohol in the evening
Alcohol puts a strain on your digestive organs, particularly your hard-working liver, so drinking alcohol in the evening means your body has to work extra hard during the night and you won’t wake feeling refreshed.
5 – Relax!
Your body cannot be healing, repairing and restoring whilst in fight or flight (the stress response) so make sure you switch off that stress response before bedtime to allow your body to do its thing whilst you sleep.
6 – Have device-free time before bed
Switch off electronic devices at least an hour before bed. The blue light from phones and tablets impacts on your body’s melatonin production and can affect your ability to sleep.
7 – Have a warm bath
Soaking in a hot, lavender scented bath can help to prepare your body for sleep.
8 – Meditate
If you haven’t already tried meditation, I’d definitely recommend giving it a go. The health benefits of meditation extend well beyond a good night’s sleep.
9 – Sleep in a dark room
Turn off or cover all light sources and if it’s difficult to get your room truly dark, consider investing in black-out curtains/blinds or wear an eye mask.
10 – Keep your bedroom cool
Open a window if necessary or if road noise is an issue consider using a fan, there are some super-quiet models available these days.
How many of these tips do you think you could incorporate?
Why not create an evening routine to help you wind down before bedtime. If you follow this same routine each night your body will soon learn that this is the time to prepare to sleep and you should find yourself sleeping like a baby.
Need more help to sleep well? I have a range of solutions from Magnetic mattress pads and eye masks to relaxing essential oils. Check out my Magnetix Wellness or DoTERRA online stores which have a range of products that could have a positive impact on your sleep cycle.