There are so many things that can interfere with a good night's sleep - work stresses, family responsibilities, unexpected challenges or illnesses... the list goes on... but getting a solid, restful night's sleep is vital for our physical and mental wellbeing. It's your body's chance to rest and recover from the day's activities, repair muscles, release hormones, lower your cortisol levels and your immune system releases inflammation fighting cytokines, just to name a few. Pretty important stuff.
If you've been having a hard time getting a good night's rest lately, we've got some top tips for you. Here's our 5 Simple Steps to Better Sleep.
1. Set a routine
It's recommended that adults get 8 hrs (or at the very least 7hrs) of sleep per night. Set a bedtime for yourself to ensure you're getting enough time to sleep adequately before your alarm the next morning. Dim the lights, have a bath or shower and get into a fresh set of PJs. By sticking to a routine, you're giving your body and mind clues to start winding down to bed time.
2. Avoid stimulants
Best to leave that espresso for the morning! Make sure to avoid stimulants like coffee, chocolate, sugary drinks and snacks that can jolt your nervous system and keep you up and awake.
3. Move your body during the day
By getting in some exercise throughout the day, you are using your muscles and expending energy that will ensure that come bedtime, you'll be physically/mentally tired and ready for rest.
4. Remove devices
These can be classed as mental stimulants. Staring at a bright screen reading emails or endlessly scrolling will only keep you feeling wired and unable to relax.
5. Create a sleep sanctuary
A cool, dark and quiet room is ideal for a good rest. Fresh linens and clean pyjamas will help to relax and calm you. If you live in a particularly noisy house or maybe you've got an annoying street light outside your window - invest in some ear plugs or an eye mask. A clean, crisp room spray can do wonders to set the tone and make you feel instantly relaxed - and ready to get some much needed ZZZzzzz.
Let us know in the comments if these tips work for you, or if you have your own sleep tips. We'd love to hear them!
Fallon & Darren