For many of us, sleep is an elusive thing: we know we need more of it, but we just can't seem to squeeze any more into our hectic and often chaotic lives. But with stress levels and working hours on the rise, getting enough shut eye is becoming increasingly important when it comes to maintaining ideal health and wellbeing.
So if you find yourself tossing and turning late at night, or else avoiding hitting the hay until the wee small hours, here are our top tips to help you get the sleep you deserve.
If your days are busy, chances are you've picked up the habit of scrolling through your emails or social media at night... right before you go to bed. Or maybe you unwind with a few episodes of your favourite TV show? We'll raise our hand and say we're guilty of both.
However, the blue light emitted by your phone, tablet, computer or TV is especially disruptive to sleeping patterns and could be one of the major reasons why you're finding it difficult to get to sleep.
To minimise exposure to screens before bed, try leaving your phone out of arms reach. This will stop you from grabbing it automatically when you find yourself suddenly gripped with the desire to Google something... trust us, it can wait until tomorrow morning.
Reading provides an excellent alternative to watching TV before bed and naturally helps your mind to unwind and slow down. Take a look at our summer reading list for a list of books that will help you calm your mind before bed.
Create a Sleepy Sanctuary
Given that your exterior environment effects your emotional state of being, creating a bedroom that is calming and tranquil will significantly help with sending you to sleep.
Certain colours have been proven to positively affect sleeping patterns, so utilise these within your bedroom decor. And pile your bed with cushions and beautiful linens to create a luxurious space that'll give you the sweetest dreams. For expert advice on layering, take a look at our guide.
And finally, ensure you invest in a mattress that will give you the support and comfort you need. We supply a range of high quality mattresses, carefully hand-chosen to ensure maximum comfort. Take a look at our range here. You should aim to change your mattress every 8-10 years, and check with the manufacturer whether your mattress would benefit from being flipped or rotated regularly.
Cut the Caffeine
While we enjoy our morning soy latte as much as the next person, to really get the best night's sleep try to avoid consuming caffeine or too much sugar during the afternoon and right before bed. This includes tea (herbal is fine), soft drinks and sugary treats. If you're craving something soothing and sweet before bed, try a peppermint tea with a few squares of good quality dark chocolate!
Studies show that people who exercise regularly sleep better at night and feel less lethargic during the day. But don't think you have to sign up to your closest Cross Fit gym, even just adding some light walking into your day should improve sleep quality.
Try to avoid exercising too close to bedtime however, as this will leave the body in a heightened state. Finish any moderate to intense exercise at least three hours before hitting the hay.
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