Tips for better sleep
Employing a range of good habits helps promote healthy sleep and relaxation. Here are some helpful tips:
- Create a routine: If you go to bed and wake up at the same time regularly, your body's internal clock will synchronise, and improvements in sleep and sleep duration will follow.
- Avoid stimulants like caffeine: If you consume coffee, caffeinated drinks or chocolate, avoid these at least six hours before sleeping. Alcohol before bed can disrupt sleep, too, so limit its intake if you want a restful night's sleep.
- Reduce Screen time: Devices like phones and tablets emit blue light, which can disrupt your sleep. It is advised to shut off your screens at least one hour before bed.
- Limit stimulation prior to sleeping: Reducing time spent on social media or working before bed can be very beneficial. Removing devices such as laptops and phones from your bedroom altogether may be a good idea. Exercise just before bed can be a bad idea, too.
- Make your bedroom comfortable: A dark, quiet, cool bedroom is ideal for better sleep. Bedding is essential too. Use comfortable mattresses, sheets, duvets and pillows. Blackout curtains, earplugs and an eye mask may help too.
- Make time to relax before bed: Practising meditation or yoga can help you relax prior to bed, as can taking a warm bath, reading or playing your favourite soothing music.
- Diet is important: Enjoying a diet rich in whole foods, such as whole grains, fruits, vegetables, omega oils and quality protein, will aid in restful sleep. Eating high-fat meals close to bedtime can cause indigestion, so they are best avoided.
- Don't forget to exercise: Adding exercise to your daily routine is essential for proper sleep. But don’t do it too close to bedtime, as this can cause difficulty in falling asleep.
- Sunshine is your friend: Exposure to the sun, or even just daylight, improves sleep and helps maintain a healthy sleep-wake cycle. If that's not always possible, a SAD Light box may help.
- Green is good: Getting out and about in fields, meadows, woodland and hills is a great way to engage with nature and reduce stress levels. This can lead to increased relaxation and improved sleep.
- Find time to relax: Taking time during the day to relax can work wonders, even if only for a few minutes. Consider activities like yoga, meditation and breathing exercises to reduce stress and bring peace to the mind and body.
- Supplements can help: Nutrients like l-tryptophan and magnesium can help aid in proper sleep, and if you can't get enough from your diet, supplementation is an option. But do talk to your healthcare professional before embarking on any new regime.
- Speak to a sleep specialist or healthcare expert: If getting enough sleep is difficult and none of these tips work, then we suggest speaking to a specialist or Doctor who specialises in the field of sleep.
Getting a good night's sleep is different for everyone. The tips above may work for some, but not for others. Give them a try and see how you get on. Always remember to notice what your body is telling you and seek professional help if you suffer from prolonged sleep disturbance or insomnia.
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Food supplements should not be used as a substitute for a varied and balanced diet and are not intended to diagnose, treat, cure or prevent any ailments.
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