Sleep, beautiful comforting sleep. Who doesn’t love love it!(unless you suffer from narcolepsy or you’re evil genius plotting to take over the world!)
There is no getting away from the fact that sleep is absolutely necessary, It’s as important as eating, drinking and breathing and is essential for maintaining good mental and physical health.
Despite today’s ever advancing society It’s still widely recommended that on average a typical person should be aiming for between 7 and 9 hours of rest a night but putting theory into practise is often easier said than done.
Listed below are some key areas to look at and some additional tips and tricks to help you drift off for a good nights rest.
Having the right conditions to sleep is very important, you should associate the bedroom predominantly with sleep and try not to let other aspects of your waking life drift into your bedroom. Watching TV, checking your phone, eating and having other distractions can affect the quality of your sleep. Temperature, noise levels and light also can play a major role in our sleeping life.
If you find it hard to sleep, turn off your devices! Those screens can and will keep you awake so switch off and get your mind in the right place before you try to drift off. If you do have to keep a device on then either set it to dark mode or you can download apps to reduce blue light.
Block out any light from other sources, digital clocks, Windows etc.
Keep your room cool. A bedroom that is too hot can disrupt your sleep, if you’re having trouble drifting off or staying asleep at night, lower the temperature in your room by a few degrees.
Exercise can help in a couple of ways! Firstly, it tires out the body, which makes it easier to fall and stay asleep. Secondly it also reduces stress, anxiety, and depression.
What time you try to sleep can make it harder to snooze. Try to get a schedule to stick to. When you get use to a routine your body will learn when it should be in sleep mode.
Caffeine can make it harder to sleep so try to go caffeine free in the afternoon! Caffeine consumed six hours before bed was still enough to significantly disrupt sleep.
Alcohol might seem to help you get to sleep (It is a sedative) but it reduces the quality of sleep later on. Alcohol has been shown to cause wakefulness and makes it more difficult to fall back to sleep. alcohol consumed as much as six hours before going to bed can interfere with sleep.
It’s easiest to get to sleep when we can relax. We’ve all had nights when we toss and turn because we’re plagued by anxious thoughts and worries. In the time before we go to bed, we should try and wind down, be less stimulated, and relax. Try a warm bath, read or practice a mindfulness technique such as meditation. Personally I use the Calm app, which I find amazing
And lastly essential oils. I don’t want to get too technical but below is an excerpt from “The complete guide to the therapeutic use of essential oils modern essentials”
“Chemical constituents called sesquiterpenes and are commonly found in essential oils. Some of these chemicals can go beyond the blood-brain barrier and interact with brain cells and unlike most pharmaceutical drugs it can import the brain therapeutically. In fact, sesquiterpenes are known to interact with neurotransmitter receptors. Even if the chemical constituents of an essential oil cannot cross the blood-brain barrier, the essential oil can still affect the brain through activation of the olfactory bulb.”
If you are interested then the book can be purchased here
Lavender is the most commonly used oil to aid sleep but some will have an aversion to the aroma so here are some alternatives: Doterra Serenity blend, Spikenard, Roman camomile, Marjoram, Orange, Cypress, Ylang Ylang, Petitgrain, Dandlewood and Bergamot.
Hopefully the tips and tricks discussed will help you get a restful night sleep and enable you to wake up feeling invigorated and ready for the day ahead!