These days we’re busier than ever. But as we try to pack more and more into each day have we lost the art of getting good sleep?
If you have trouble falling asleep, staying asleep or waking up in the mornings, give these natural tips a try.
1. Download An App.
hese clever apps work with your natural sleep cycle to help you get to sleep and wake up refreshed and ready for the day. Sleep Cycle for iOS or Sleepbot for Android
These two apps work by analysing your unique sleep patterns and gently waking you in the lightest phase of your sleep cycle. You’ll wake more naturally feeling rested and not like you’ve been wrestled out of a deep sleep.
Up by Jawbone iOS. The Up app monitors not only your sleep but your activity levels during the day. The in-depth sleep graphs let you see how you’re progressing and the Power Nap and Smart Alarm features help you get to sleep quickly and wake at your optimal time.
2. Find Your Rhythm.
All living things have an internal biological clock called the circadian rhythm. These 24-hour cycles regulate things like sleep, hormones and body temperature.
The main impact on your circadian rhythm is light. When it’s dark, melatonin levels in the blood rise preparing you for sleep, so as bedtime approaches try to keep lights low and avoid the bright light from iPads, televisions and computer screens. In the mornings getting into bring light as soon as possible can help you wake up.
3. Keep Your Cool.
Studies have found the ideal bedroom temperature for sleep is around 18.5 degrees. Being too hot or too cold can have a dramatic affect how long you sleep and the quality of your REM sleep - the stage in which you dream.
So make sure your bedroom is cool, be wary of memory foam pillows, which can make you overheat, and wear warm socks as cold feet can keep you awake.
4. Prioritise Sleep.
Sleep plays a vital role in your health and general well being. During sleep your brain is forming new pathways and your muscles and tissues are restoring. Sleep also helps you maintain a healthy immune system and regulates the hormones the make you feel hungry.
Adults should aim for between 7-8 hours sleep per night. Less can have consequences for mental and physical health so make it a priority to give yourself the gift of restorative sleep every single night.
5. Make Your Bedroom a ‘Sleeproom’.
Your bedroom should be an oasis of calm and comfort. This means banishing the TV’s, the work desk, the clutter and the chaos to create a space that’s inviting and conducive to sleep.
Think of your bedroom as a cave. If it’s cool, dark and quiet then you’re giving yourself the best chance at enjoying a restful and rejuvenating sleep every night.
Ready for bed? Enhance these tips & techniques with Swisse Ultiboost Sleep, a combination of herbs including valerian to assist in encouraging naturally restful sleep.