HOW TO GET A BETTER NIGHT’S SLEEP
So many people have trouble sleeping, whether it is getting to sleep or staying asleep. It is during sleep that the body rejuvenates and restores itself so not getting enough is detrimental to health, performance and even appetite. A lack of sleep will contribute to:
* poor mental health
* reduced energy and physical performance
* stimulate appetite so you end up eating more – both in quantity and calorie density.
Develop a sleep routine consisting of the following simple steps:
1, Go to bed on time
Get into a ritual of going to bed at a similar time each night, especially during the week. Ideally around 10 to 10,30 is recommendable. Erratic bedtimes will play havoc with quality of sleep.
2, Dim lights
In days of old our sleep patterns were dictated by the seasons. We naturally slept more in winter and less in summer. Now we live in the electronic age where these natural influences have been overridden by lights and electronics. Try to create an environment of relaxation in the evening by dimming lights and using candles instead.
3, Get off the electronics
Mobile phones, TV and computers are detrimental to sleep quality as they stimulate brain activity whilst your physical body wants to wind down. Try not to use devices one hour before bed, especially if you have trouble sleeping.
4, Drink some herbal tea
Avoid stimulants such as coffee, tea and even alcohol. Whilst you may think that alcohol helps you to wind down and fall asleep, you will enter less restful sleep later in the night. Instead have some herbal tea such as camomile or a relaxing blend.
5, Write down busy thoughts
Being busy, you probably have a thousand things on your mind. Get them out of your head by writing them down. Keep a note book by your bed to write out thoughts, concerns or things to do for when you might wake up.
6, Go to sleep on gratitude
Instead of worrying about everything that may be going wrong or the thousand things you have to do, try to focus on some wins that have happened in the day or things you are very grateful for such as your health, a bed to sleep in, a home to live in, amazing experiences you have had in your life, family and friends etc. Even when things seem terrible, there is always plenty to be thankful for. Going to sleep with these thoughts is very nurturing.
If you are having trouble getting to sleep, try these emergency strategies
Do not lay there tossing and turning, get up and sit quietly in another room. Do not jump on your computer or phone! Do something simple like make a cup of camomile tea or read a book or magazine for 15 minutes. Then return to bed, you should find you drop off more easily.
Take some deep breathes. Deep breathing helps to promote a state of relaxation. Breath in through your nose for 3 and exhale slowly through the mouth for 3. You may even like to add in some thoughts imagining stress and worries leaving your body as you exhale.
Other helpful tips
Being active during the day is important for sleep. If you have a very busy mental day but a very inactive physical day you create a state of imbalance between mind and body. Make time for regular exercise will help you to sleep better and also manage stress which is a big influence on poor quality sleep. You may even choose to incorporate relaxing exercise such as yoga or tai chi which is more restorative than exhausting. Meditation is an significant way to help counter balance a busy mind. At it’s simplest sit quietly with your eyes shut and focus on your breathing. Try this for five minutes to start.
I hope this article helps you sleep your way to success!