Sleep is one of the most important factors for a better body & mind. Depression, Productivity, Skin Ageing, Weight Gain, Heart Disease, and Stroke have all been linked to a Lack of Sleep (amongst many more). If you’re having trouble sleeping or you’re not sleeping enough (research pretty much unanimously recommends 7-9 hours of sleep a night), try the following things:
1) Avoid using your phone / pc for 30Min+ before bed – you should try to stay in a relatively dark quite environment (if you really must check Facebook, try the app ‘Twilight’ which puts a red dimmer on your screen at bedtime – red lighting helps to make you more tired!).
2) Create a bedtime ritual – try a cup of relaxing herbal tea, reading, relaxing music or something else to help you unwind, but do so on a daily basis. This will let your body know it’s time for sleep and will help optimise your sleep hormones (our bodies love rhythm and routine!).
3) Work out your stressors – stress is a common cause of sleep deprivation. Try writing a To-Do-List for the next day as a way of strategising and helping you think more clearly about things.
4) Don’t eat too late – try eating earlier and have a lighter dinner. Going to bed on a full stomach keeps your body overly active during the night. Also, try eating more nuts – studies find that higher levels of magnesium (found in nuts) can help you sleep.
5) Don’t drink the wrong things before bed – Coffee, alcohol, and sugar drinks can all affect sleeping. Some studies recommend not drinking caffeine after 4pm! Tart Cherry Juice & Warm Milk have been shown to help people with insomnia.
6) Replace your pillows yearly – dust-mite-filled pillows can cause difficulty breathing in the night. Also, old uncomfortable mattresses can cause aches and pains.
7) Exercise regularly – having too much energy before bed has been linked to general sleep deprivation. Try maintain a regular workout schedule.
8) Make your bed a sanctuary – loud street noises, computers, TVs, and Pets all act as distractions. Try to keep your bedroom quite, uncluttered, and at a good temperature.
9) Try a gratitude journal –Behavioural psychology finds that writing 3 things that you are grateful for that day helps insomniacs. Be a bit specific though – e.g. ‘Today I am grateful for y because I learned to do x’.
10) Monitor what works – try these tips, see what works, and adjust yourself accordingly. Keep a journal and schedule, and remember that sleep patterns change with Time and Age, so be flexible.
Hope this helps you get your beauty sleep!