Working 9-to-5, working out and keeping up with being that social butterfly. We live manic, stressful lives, and some of us don’t know how and when to stop. It’s so important to put those feet up, relax and get your good night’s sleep in to enhance your daily functioning and healthy lifestyle. We must start looking at our sleep patterns and habits, and take some small steps to make a big difference. Read on for more in Good Night, Sleep Tight: How to Get the Best Night’s Sleep!
1. Give your room a makeover
Having the right, tranquil sleeping environment can work wonders. Your body and mind need to feel calm and rested. Paint your walls a light green colour (proven to be the most natural and neutral), hook up some good curtains to block out any early sunrise waking you up prematurely, and keep the space around you free and minimalistic. A de-cluttered, tidy room means a clear-head, ready to rest, and ready to dream big!
2. Get the temperature right
Too hot or too cold and you’ll find it hard to settle and fall into a deep sleep. The ideal climate for a good night’s sleep is said to be between 18 and 24°C. Use your smartphone app or accurate device to check!
3. Bath time
Bathe yourself in a lovely pre-bed soak. Relaxed muscles and a soothed body will help you sleep easier and wind down before tucking in. Make sure to have this bath at least an hour before though in order for your body temperature to regulate back to normal.
4. No smartphone or tablet screens
Some of you will turn pale after reading that! But, be strict with yourself. Screen time activates different parts of your brain, keeping it stimulated, distracted and awake for no good reason. Give yourself a break from the constant barrage of tabloid scrolling, negative news feeds etc, press the “OFF” button! Grab a book to read instead, and (while it may not quite be practical to keep a rooster in your garden) you can try using a good old-fashioned alarm clock for your morning wake up call.
A few drops or sprays of lavender oil on your fluffed up pillows can create a relaxed place for your tired head. The lovely scent will also evoke an inspired spa or zen-like ambience too!
6. What you do in the day is important – exercise and caffeine
Make sure you’ve been active in the daytime. Exercise can help you sleep far better, tiring you out whilst also clearing some headspace. You’ll feel less restless and more able to drift off and dream or go into deeper dreamless sleep. Don’t overdo the caffeine either, (200mg taken early on in the day, can optimise your entire psycho-physiology) too much and your brain will continue ticking over when it should be powered down.