Hello everyone!
When was the last time you had a really good night’s sleep? You know the kind, when you wake up and you actually feel refreshed and ready for the day. Most people don’t wake up and spring out of bed. Mornings can be a battle. You’re groggy, you’re still tired, your head and body might ache and you want nothing more than to roll over and go back to sleep.
Sometimes it feels as though the only time you manage to get some sleep is just before you have to wake up. So, how can you make sure that you get a regular good night’s sleep?
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A regular sleep schedule
Most children have a bedtime. If you have children, you might set a bedtime routine for your children, mostly to encourage them to get enough sleep and maybe partially to give yourself a sneaky few hours in the evening to decompress as parents. But just because you’re not a child anymore, it doesn’t mean that sleep suddenly becomes less important. Ideally, you should also have a “bedtime” and a “getting up” time, even in the mornings when you don’t have to get up for work. This is because your body craves routine. If you go to sleep at about the same time every night, your circadian rhythm will thank you. This will make it easier for your body and mind to get into the right “mode” to go to sleep.
Essential oils and candles
You also want to encourage your body to relax before you go to sleep. One of the ways to do this is by giving yourself an hour or so before bed to really chill out. What relaxes you? For most people, pleasant fragrances can put their minds and bodies at ease. Use essential oils and candles to fill your room with a nice, soothing scent before you sleep. Just remember to blow out any candles or other naked flames.
Drink soothing tea
Some herbal teas are also good for helping you relax before bed. Chamomile tea is well known for its calming properties. Some people like to add a little bit of honey or blend their chamomile with other teas.
Valerian root is another herb that’s often used to help people with sleep.
Just avoid caffeinated drinks before bed, as these can interfere with your sleep pattern. Even a cup of coffee a few hours before bed can make it harder to sleep.
Avoid blue light screens
Remember the circadian rhythm we mentioned earlier? Well, this is what tells our body when to sleep and when to be awake. Different things can affect it, including blue light. In the daytime, blue light can make you feel more alert. For many people, going outside shortly after waking up can really help them get ready for the day. But it can also interfere with our sleep late at night, by tricking our brains into thinking it’s not time to sleep. Many electronic devices emit blue light, so it’s best to either use a blue light filter or, even better, avoid using them before bed. You will notice the difference.
In conclusion, making small changes in your daily routines can have a significant impact on your overall well-being. Prioritising good sleep hygiene is essential for maintaining optimal health and productivity throughout the day.
Talk soon,
