Getting a good quality and quantity of sleep is pivotal for health and wellbeing. Much about sleep is still unknown, however, we do know that it’s a time when information processes and consolidates, tissues repair and management of hormonal activities occurs 😴
👉🏻 Here are my tips for supporting a good nights rest:
▪️ EVALUATE YOUR ROOM: redesign you room strictly for sleeping. Eliminate distractions like technology, bright lights and/or pets. Sorry @internodie
▪️ ESTABLISH A ROUTINE: Have set bedtime and wake up time, even on weekends. Set an alarm for going to bed and waking you up. The bedtime alarm is a good reminder to put everything down and go to bed. This will help regulate your body clock.
▪️ PRACTICE A RELAXING BEDTIME RITUAL: Meditation, deep breathing exercises, aromatherapy can reduce excitability, stress, anxiety helping transition you into sleep more effectively.
▪️ EXERCISE DAILY: Exercise reduces stress and tires you out promoting better quality sleep.
▪️ INVEST IN A GOOD BED: You’ll spend around 1/3 of your life in it so it’s worth investing in. @junosleep reached out to me to try their supercharged bed, made from clinically proven Celliant fabric that uses the bodies natural heat and converts it into infrared light to promote recovery. I’ve been sleeping in it for month now and I’ve had some really deep sleeps and noticed I’ve been having more vivid dreams. Juno are offering a $100 discount if you use my code ‘CN21’ at the junosleep.com.au checkout and they also have a 120 night risk free trail.
▪️ DRINK HERBAL TEA’S: Be selective as some teas contain caffeine and have a diuretic effect. Tea’s like camomile, valerian root, lavender, lemon balm and passionflower have been known to help with sleep.
▪️ LIGHTING: Our circadian rhythms and melatonin production are influenced by light cues, therefore, seek out soft warm lighting and avoid bright or flashing lights before bed.
▪️ AVOID CAFFEINE OR STIMULANTS AT LEAST 8-HOURS BEFORE SLEEP: It takes 6hours for the concentration of caffeine in the body to be reduced to half. Caffeine taken less than 6hrs before sleep has the equivalent loss of 1hour sleep.
▪️ WAKE UP NATURALLY: If you’re sleeping hours permits it, sleep with the blinds open to allow the morning blue light from the sun to wake you up. It’s also worth being picky about your alarm clock noise. I personally prefer a progressively louder sound from nature or a favourite song to wake me up and put me in a good mood, opposed to the standard fog horn or ear penetrating buzz that comes standard with your phone.