With sleep playing such a vital role in good health, getting enough quality sleep is essential when it comes to protecting your mental health, physical health and well-being. From setting a sleep schedule to creating a bedtime ritual, read our simple tips for a better sleep.
Stick to a schedule
Going to bed and waking up the same time (even on weekends) not only helps to regulate your body’s clock, it’ll also help you to stay asleep throughout the night too! It’s also really important to get up as soon as your alarm goes off. As tempting as it is to hit the snooze button, it actually interrupts your sleep circle so you’ll end up feeling even more tired. Ooh and try to make sure you’re getting at least 8hrs sleep a night!
Avoid technology & bright screens
We hear about it time and time again but using technology before bed is a slippery slope. We know the story, before you hit the pillow, it’s time to send that one last text, write that one last email or check Facebook one more time, but it’s time for a digital wind-down. We’ve all been there, but reading that work email at 10pm can keep you up with stress and the blue light from the screens can stimulate your mind – leaving you feeling tired, anxious and stressed. That’s why it’s best to avoid technology for at least 2hrs before bed!
Pay attention to what you eat & drink
Alcohol, caffeine and heavy meals are all things that can disrupt a good night’ sleep. Both caffeine and nicotine are stimulants so they should be stopped at least 4-6hrs before bed. Alcohol on the other hand is a depressant, and although it can help you to fall asleep, it can also cause you to wake & even have nightmares! It’s also really important to avoid heavy meals before bed. Eating too close to bed can cause digestion so it’s best to have dinner at 2-3 hrs before bedtime. When it comes to water, although it’s super important to keep hydrated throughout the day, try to taper your water intake down during the evening! After all, there’s nothing worse than frequent trips to the loo!
Create a bedtime ritual
Healthy habits can make a huge difference to the quality of your life and the same applies when it comes to having a relaxing bedtime ritual. Neom Organics are experts when it comes to getting that all important shut eye. Believing that there’s no greater luxury than a good night’s sleep, they’ve developed the Neom 3 step sleep programme. Containing 3 essential steps – including lighting a candle, running a bath and spritzing your pillow – it’s the perfect bedtime ritual. Discover the 3-step sleep programme over here.