Did you know you spend 1/3 of your life asleep? That's a long time to have the wrong bed... but it's also vital that you have other things in place to ensure you get the perfect night's sleep. After all, it's also important for your health and wellbeing. Read on to discover our 5 best tips...
1. Sleep schedule
Without a regular sleep schedule your body’s internal body clock gets disrupted and this can make it harder to fall asleep at night and wake up in the morning. With a good sleep routine, your routine and internal body clock will synchronise which will optimise your sleep. Hormones need to prepare for wakefulness such as adrenaline and cortisol will be released just before you wake to ensure you wake up feeling fresh and ready for the day.
2. Bedtime ritual
The hours before sleep can be instrumental in determining how well you will sleep that night which the influences our mood and energy levels the following day. By following a set bedtime ritual you train your brain to learn the cues for sleep. Try having a nice calming drink, reading a book in soft lighting, and unplugging from all electronic stimulants such as mobile phones. By following this ritual at a similar time every day you will soon be able to drift off peacefully and stress-free and wake up feeling like you are actually re-energised.
3. Create the right environment
Your bedroom should be a sanctuary which promotes healthy, sound sleep. To create your perfect sanctuary, try to remove all unnecessary electronics as these emit light and low frequency sounds. It is also important that the room is as dark as possible so that your body will produce the sleep hormone melatonin which will help you feel sleepy. The temperature of your room and the feel of your bedsheets can also affect how well you sleep. For comfortable sleep, your room should be between 18 -20 ̊C and your bedsheets should be high quality and soft, you probably spend just as much time in your bed as you do out of it after all!
4. Avoid long naps
Ever gone to bed so late that the next day you just have to take a nap to make it through the day? Though this may seem like the best option, taking a long nap during the day will only perpetuate the cycle of late nights and subsequent need for naps. Though it may seem like an impossible cycle to break, try only napping for 20 minutes maximum. This will be long enough to improve alertness and mood for the rest of the day but not so long that it will affect your ability to sleep that night. Sir Winston Churchill, Albert Einstein, and Leonardo Da Vinci were keen ‘nappers’ and all claim to have reaped the benefits of their micro-snoozes.
5. Exercise daily
Physical activity throughout the day can improve the quality of your sleep by increasing the time spent in deep sleep, the most restorative sleep phase. In addition, it also lowers anxiety and stress levels which are common causes of insomnia. Finally, exercise just makes you sleepy! Expending energy on exercise will make you more tired and ready for sleep by the evening.
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Want to know more about improving your sleep, health and wellbeing? Come to the shop and and say hello! Find us at 40-42 Church St, Reigate RH2 0AJ or give us a call on 01737 222 237 - we'll be happy to help 🙂
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