What was the last time you had a truly well-rested sleep? If you’re not sure that you’re not the only one. Trouble sleeping isn’t uncommon. About 30% of Brits believe that they’re not getting enough sleep and the UK is losing 80,000 working days each year to absence because of lack of sleep. It’s a loss that is 15 billion to its economy. It’s quite an idea Isn’t it?
With thousands of Brits seeking to get better sleep at night, we’ve created four simple steps to follow that will help you sleep better and help you fall asleep in the peaceful sleep you truly deserve.
Four Steps to Improve Your Sleep:
1. Control your light exposure
With the increasing popularity of tablets, handheld devices smartphones, e-books, and tablets the quantity of “blue light” that we’re exposed to is growing. Blue light generated by these devices has been shown to hinder the release of melatonin — the body’s sleep hormone as per research by Harvard University. This is what makes it more difficult to sleep. Are you looking to get rid of this annoying Blue light exposure? Here’s how to do it.
Avoid smart device screen time 1-2 hours before bed. Make use of this time to work on mindfulness. This could include journaling, meditation, or doing light yoga.
You should turn off the TV one hour prior to your bedtime. If you find that you’re missing the stimulation television provides, you can listen to an audiobook or a podcast instead.
Reduce screen time throughout the time of the day. We all spend all day working at our desks or on the computer, looking at our phones during the way to work and “relaxing” by scrolling across social platforms. Take a break from your eyes frequently throughout your day.
Focusing on these 3 tips can help you fall into a peaceful sleep, more restful, and make the time to sleep appear like something you can anticipate.
2. Make sure your bedroom is ready
Every person has a room to turn into for the night. There are those who share a room with other people, while others have a huge and luxurious bedroom to their own. Whatever the space you have you have, it is important to set your sleeping space. We often imagine getting ready for the night as a celebration.
Make sure you draw curtains and blinds and then adjust the thermostat according to your desired temperature. Be aware that a cooler space will usually provide sleeping well.
If you prefer using the diffuser along with essential oils then turn it on and let the aroma fill the room.
Modify the lighting. Lights that are bright can affect your attitude and can make you feel more alert, so be sure the lighting is warm and inviting.
Fold back your linen sheets. This is a symbolic gesture that invites you to your bed.
If the time is right and you’re ready, you’ll discover your bed to be welcoming and will help you get a restful and peaceful night’s rest.
3. You should go to bed at the time you’re tired
Every person has their own unique cycles of wake and sleep. They are influenced by our body’s internal clocks and the circadian rhythms. Certain people may be being tired more quickly than others but there’s nothing wrong with that.
It’s important to acknowledge that you’re feeling tired and exhausted. Be aware of the body’s signals to you. Maybe you’ve had a busy week and , at 8 pm on the Friday, you feel like your mattress is calling, not an evening out with your people. Recognize your tiredness and follow the signs, you’re getting the urge to go to bed with a purpose. Take note of that signal. There’s no excuse for taking good care of yourself and getting up early.
If you choose to resist the urge to go to bed, chances are you’ll end up being awake longer than your body’s natural rhythm telling that you. This could cause problems in getting asleep and staying asleep as well as getting a restful sleep All of which could affect your mental and physical health.
Be aware that the bed is your bed place. Make sure you don’t spend your time watching TV, checking your email or playing with your phone or browsing the web using your iPad.
4. Make yourself the night before you’re exhausted
Reminisce about the night you spent. What were you required to accomplish prior to going to the bed, closing your eyes? You can turn on the bathroom’s bright light to brush your teeth, walk to the bedroom , wear your pyjamas, remove your makeup, or clean your face before you go to sleep… Each of those tasks are stimulating and stimulate the brain. If you don’t do them until you’re exhausted, you’ll end awakening from your sleepy stupor.
So, how can I sleep better? Get your body and your mind ready prior to getting exhausted. This will allow you to ease off into sleep and help you get the restful night’s sleep you’ve earned.
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