Monday 17 July 2017

13 Steps to Getting Better Sleep

The most important step towards starting your day bright, early and on the right note is by getting good sleep at night. Whether you sleep for 6, 7, 8 or 9 hours- it doesn't matter. What really matters is the quality of your sleep.

Benefits of getting good sleep are countless. Did you know that you actually lose weight when you sleep. Your body regenerates, repairs and heals itself whilst sleeping. You anti-age when you sleep. Lucid dreaming and creative visualisation whilst sleeping could literally transform your life. So stop talking about having insomnia, it's not cool at all. Focus your energy on making your bedroom a sleep haven.

Melatonin, the hormone produced by your pineal gland is responsible for regulating sleep. Your body starts producing melatonin as the sun sets and it takes about 4 hours for melatonin to fully kick in for you to go into deep rejuvenating sleep. But living in the information age and constantly being stimulated by technology can make unwinding and relaxing before bedtime extremely difficult. If you too have trouble sleeping at night, here are my top tips that will hopefully help you get that melatonin going and eventually get great sleep.

  1. Have the intention of going to bed latest by 11 pm. If that seems too early make 12 am your absolute deadline.
  2. Keep your room really neat and tidy. Make sure it's not cluttered, the bed has clean sheets, all your things are put away in their designated spots.
  3. Make sure the temperature of your room is ideal for sleeping. Research indicates that you sleep well when the temperature is between 18-20 degrees Celsius.
  4. Have a night routine. Make it a sacred ritual. Make your hour before bed count. Make it your 'me time'. Pamper yourself, indulge in skincare, wear something lovely and comfy to bed. If you have access to a bath run yourself a relaxing bath with Epsom salts, magnesium oil or lavender infused bath products.
  5. You could also use lavender oil & water as a pillow spray or apply lavender oil onto your skin before bed.
  6. Listen to calming music or a guided meditation for sleep. You can find loads of free ones on YouTube.
  7. Don't use white or bright blue lights at night, turn to amber or honey-yellow shades. Amber lights will help your body create melatonin. 
  8. Avoid using your laptop, smart phone or watching TV at least 45 minutes before you actually get into bed. If you must use your screens then download flux. Flux is a free app that will turn your laptop/mobile screen amber. 
  9. Go old school. Read a book. Or turn off the lights and listen to an audiobook or podcast. Not spending your time on screens can really help you relax and unwind.
  10. Get off social media at least half an hour before you want to sleep. Being on social media before bed can induce stress and anxiety and will keep your mind overly stimulated and active.
  11. Don't get social. Avoid confrontations, gossiping & thought provoking conversations with your partner, boyfriend/girlfriend, family members, friends, acquaintances and associates before bed.
  12. Don't drink coffee or don't eat or drink caffeine in any form in the 2nd half of your day!
  13. I picked this one up from Tim Ferriss. If all else fails drink this. 2 tablespoons of apple cider vinegar plus one teaspoon of raw honey in hot water can really help you get good sleep.
If you have any tips for getting good sleep, please share them in the comments down below.


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