Do You want to enjoy a good nights sleep tonight?
When it comes to sleep, it’s not just quantity that matters- it’s quality. How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices.
Taking a look at the following tips will help you to enjoy a good nights sleep every night and leave you feeling more productive, mentally sharp, emotionally balanced, and full of energy all day long.
The Body Retreat’s top 10 tips for getting a good night’s sleep
- Set a regular sleep pattern
This helps set your body’s internal clock and optimises the quality of your sleep. Choose a bedtime when you normally feel tired, so that you don’t toss and turn. If you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
- Get outside for at least 15 minutes per day
It’s important to get outside for at least 15 minutes (without sunglasses) every day.
Melatonin is a naturally occurring hormone, which is controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes melatonin when it’s dark – making you sleepy – and when it’s light – making you more alert.
- Be smart about napping
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. If you must have a nap, limit them to 15 to 20 minutes in the early afternoon.
Did you know your energy dips in the early afternoon? You start feeling a little sleepy and lose focus. It happens to most of us. A quick afternoon nap can bring us back up to speed.
- Avoid big meals at night
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods, within two hours of bedtime. Spicy or acidic foods can cause stomach trouble and heartburn.
Eating a big meal in the evening means that your digestive system is still working, when your body should infact be slipping into wind down mode.
- Embrace the darkness
Light is a sleep robber; it stops your mind from shutting down as light is associated with wakefulness and work. Use heavy curtains or shades to block light from windows, or try a sleep mask. If you aren’t ready for complete darkness, opt for a Lumie light, which naturally dim and is a great alternative to complete darkness.
- Make time for winding down
A couple of hours before you sleep is a time to concentrate on winding down and doing things that are restful, not wakeful. Turn off your laptop, TV and read a nice book or practice some yoga or Mindfulness
- Follow your breath
Very few people fall asleep as soon as they hit the pillow; so take the time to wind down. Take three long and slow deep breaths and then start to follow your own natural breath.
- Block any annoying or anxious thoughts
If your mind is racing when you get into bed, pick a mantra or calming word that you can silently and mentally repeat to yourself every time any unwanted thought pops up.
- Make sure your bed is comfortable
Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide you with more support.
You don’t need to sleep amazingly well all night, every night. There may be times when your sleep pattern is out of sync, don’t worry, sleep will come in time.
But if your sleep pattern is out of sync for a month or more, or if you are really feeling the impact of the lack of sleep in the daytime, then consult a specialist for further information.
Lack of sleep is one of the main reasons why women join us on our Stress Reset Retreat where we use a range of techniques to help your body and mind reclaim the healthy habit of getting a good nights sleep every night. If you feel that we might be able to help you too then just drop us a line.