You have probably heard about all the good things sleep can do for you, from making you look younger and feel more energised to help you lose weight - and so much more than that. Suffice to say sleep is good for you and we all need more of it.
If it feels like your sleep quality has room for improvement see my top tips below:
Try to go to bed at the same time everyday - your body thrives on routine.
Keep the temperature in your bedroom comfortable - not too hot & not too cold.
Use your bed only for sleep and sex - this may help you completely switch off.
Keep the bedroom completely dark so you are not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
Spend time outdoors in the morning - the light exposure helps to calibrate the body's internal clock which regulates sleep.
Try to get some gentle exercise everyday - there is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise - a brisk walk ticks both boxes.
Make an effort to relax for at least 5 minutes before going to bed - a warm bath with Epsom salts is a great strategy to calm down before going to bed.
Go to bed in a positive mood. Tell yourself "I will sleep tonight".
Avoid heavy meals within 4 hours of going to bed because digestion prompts the release of histamine. Histamine is involved in sleep regulation and has a direct effect on the body's internal clock. If histamine is high, sleep can be disrupted.
Avoid using tablets and smart phones before bed. They emit the same kind of light as the morning sun and can interfere with sleep quality.
Sleep can be a complex issue and the underlying cause of poor sleep can be highly individual. Hormone imbalances, nutrient deficiencies or other biochemical factors can all affect sleep quality. If you need help improving your sleep book a free 30 minute Health review with me today by clicking the link below: