How to get the best night’s sleep
We all know how important it is to get a good night’s sleep and how if we don’t, we may get away with it a few times but a build up of bad nights can impact our health – both physically and mentally. Sleep is what we need to heal, repair muscles, regulate hormones and build memory.
Here are some tips for a great night’s sleep:
Avoid the phone/laptop/tablet at least an hour before sleep. Blue light from these devices can stimulate the part of the brain that keeps you awake, especially if you end up scrolling social media or news stories. If the phone is used as an alarm, consider investing in a different style of alarm clock and keep the phone out of the bedroom.
Try to go to bed and wake up at the same time each day, as far as that is possible with your schedule. We are creatures of habit and if you have a set bedtime, you will find yourself getting tired at that time after a little while.
Try to keep bedrooms dark and not too warm.
Avoid alcohol or heavy meals too close to bedtime.
Avoid caffeine after 3pm
Find a bedtime routine that works for you and stick to it. We are so good at doing this when we have children and helping them get to sleep and then we forget to do this for ourselves. The tried and tested formula of bath, story and bed works for adults too!
Consider meditation before bed to quiet the mind and slow the breathing. Guided Sleep Meditation Fall Asleep Quickly, Spoken Meditation - YouTube