6 WAYS TO TAKE BACK YOUR SLEEP WELLNESS
We are all aware of the importance of sleep and how it can impact our everyday health and well-being, but what happens when as hard as you try you aren’t getting in the 8 or so hours your body needs?
We have rounded up a few helpful tips to help you take back your sleep wellness and get the quality sleep you deserve.
1.Get those steps in
Not only is exercise beneficial to our overall health and well-being, it is also proven to help with your sleep as it boosts and regulates our natural sleep hormones like melatonin. If you can, try to schedule your workout for first thing in the morning, as exercising too close to bedtime can be stimulating.
2. Invest in the best
Even though we spend one-third of our day sleeping (or trying to sleep) we still tend to decorate and furnish other areas of our homes before our bedrooms. To get the best out of your night’s rest, a good-quality protective mattress that offers the right amount of support is a must. Take the Goldilocks approach and choose one that’s just right: if it’s too soft it will not support your spine and cause back pain, and if it’s too firm it can distort your lower back and put pressure on your body.
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3. Make your bedroom a sanctuary
Quality linen and bedding accessories can do wonders for your comfort level and ultimately your overall sleep. Choosing natural, breathable fabrics regulates your body temperature and keeps you covered but cool, as the right temperature will help with those overnight zzzs.
And why not treat yourself to an all-seasons duck feather inner that’ll keep you cool in summer, warm in winter and make you feel like you’re staying in a 5 star luxury hotel every night of your life.
4. Say no to technology
We know that a before bedtime scroll through Instagram can be tempting, but if you’re serious about your sleep, you need to put away all devices at least an hour before you close your eyes. Be strict about your bed being your sleep sanctuary and say no to emails and calls when you’re in your bedroom. Read a book or listen to an audiobook or podcast and say no to those stimulating blue lights!
5. Manage your stress
Easier said than done, right? But seriously, stress and sleep do not go together. A candle-lit bath while listening to your favourite podcast, putting a calming scent like lavender into a diffuser and practising some deep breathing, or just simply getting lost in a good book are all ideas to unwind after the hustle and bustle of everyday life. Find what works for you and make time to incorporate it into your wind-down routine.
6. Set the scene – light, temperature and noise
Having a pitch-black sleep environment helps to produce melatonin (your sleep hormone) which aids in falling and staying asleep. Black-out curtains or simply adding a sleep mask that is soft and comfortable is an inexpensive way to block out light that can interrupt the restorative sleep your body needs.
Ever spent time tossing and turning during a heatwave? The optimum sleep temperature is between 18 and 22 degrees celsius and this is important to try and achieve if you’re serious about your sleep.
If you have noisy neighbours or you’re a light sleeper and wake up to every sound, then a white noise machine could be your saviour. Placed near a window or door it can block out external sounds that may disrupt your sleep. Studies show that it may help with deeper, more restorative sleep which to us sounds like a dream.