Are you doing all you can to improve sleep?
Two of the best feelings in the world…
Getting into bed after a long day and waking up feeling like you’ve had enough sleep.
But, how many of us are managing the falling asleep part with ease and are we getting enough hours in before it’s time to start the day all over again?
Falling short on precious hours in bed can affect the quality of your life and take a toll on your health and wellbeing but with the stress on our brains and bodies every day, we need to make sure we are prioritizing sleep and we have more control over sleeping than we realise.
Many people blame the stress of life for their inabilities to get good rest, whether it be family, work, or social media, all of these factors can lead to tossing and turning at night. The more active your brain is all day, the harder you will find it to slow down on an evening.
CBD is a great way to support and maintain great health and you will find a link to our products at the end of this blog, but your sleep is down to you.
There is a solution and often enough, the answers can be found in your daily routines…
Make your bedroom your sanctuary
It’s vital that your bedroom is a relaxing, clean, quiet, and welcoming environment.
First things first, your bedroom should be cool, dark, and free from any noise that could disturb you (including traffic, and your partner snoring!)
It is very important that your room is free from light too, even down to your alarm clock time as this causes a distraction.
One of the worst things you can also do is watch TV in bed or use your phone an hour before you go to sleep. This will keep you brain buzzing, and you may struggle to nod off.
Practice the same things every night before bed to get you in a routine
When the weekend arrives, it’s usually met with joy and a lie-in by most of us. If you want to get the best from your sleep, you need to try and stick to the same sleep pattern…even on weekends.
The pattern, is obviously what works for you. But by sticking to the same ‘go to sleep’ and ‘wake-up’ time, you a promoting a healthy routine which helps to regulate your body clock.
Try to do a little exercise everyday
It’s common sense really, if you work out and work hard through the day (burning energy and calories), you are going to fell sleepier at night. Exercising daily improves insomnia and other sleep disorders and even improves the length you’re in a deep sleep for throughout the night.
Also, the harder you work out, the better your sleep will be although don’t expect immediate results as this can tend to take a few weeks to work. Remember, always find time to exercise but not instead of sleep.
Make sure your mattress and pillows are perfect for sleep
Always wonder why you have a great night sleep in a nice hotel? It’s to do with the quality mattress and bedding and the space around you in general. An old and unsupportive mattress will not help to encourage a good night’s rest.
You should be changing your mattress at least every 9 years. Keep your bedroom allergen free, with comfortable pillows. Having an uncomfortable bed can lead to bad posture as well as serious aches and pains on a morning.
Limit alcohol, caffeine, and nicotine both through the day and at bedtime
You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
While you might think at the time that having an alcoholic drink before bed may help you to nod off, once asleep, it disrupts your cycle meaning you end up awake more than you’re sleep.
Try not to eat big meals late at night
What time do you tend to eat your last meal of the day? If it’s after 6 you should try and consider doing it earlier if possible. Although it can be hard if you lead a hectic life to eat at specific times, but by limiting the amount and the time it may help you to sleep better.
Eating high carb foods and sugar can keep you awake through the night as well as heavy, rich foods. Try not to eat these at least 2 hours before bed as it may result in a terrible sleep and heartburn or stomach troubles.
In addition to the tips we’ve discussed, there are also a lot of other techniques which include reading, listening to music, deep breathing and taking warm baths.