If counting sheep (let’s face it they usually start being naughty and refusing to jump) or a cup of hot chocolate isn’t getting you off to a long cosy sleep then never fear, here are our top ten tips to get enough quality sleep and enjoy those zzzzzzzzzzzzzzs…….
1. Limit the Caffeine. Coffee, tea, redbull, coke etc.. all contain caffeine which is a stimulant that will have the opposite effect of making you drowsy, try to take your last caffeinated drink at least 4 to 6 hours before bedtime.
2. Exercise! Regular exercise is not only good for you physically, but studies have shown that people that exercise on a regular basis sleep better at night. Exercising in the evening, however, will increase your blood pressure and keep you awake.
3. Destress! If you’re up-tight about something then break the pattern of stress by introducing a bedtime routine such as reading, taking a bath (not too warm as this will increase your blood pressure) listen to relaxing music or meditating.
4. Keep your bedroom uncluttered, quiet and dark. The slightest noise when you’re drifting off is enough to completely wake you up, if you can’t eliminate external noise completely try using earplugs. If you experience too much light flooding in through your curtains try fitting a black-out blind. Try to make your bedroom into an oasis of peace – declutter it and try a relaxing scent like lavender.
5. Eat well. Going to bed on a full stomach is going to cause digestive problems but on the other hand hunger will cause you to stay awake too. Try a light snack or a glass of milk which contains “tryptophan”, a sleep-promoting substance.
6. Don’t Drink Alcohol. It seems a little odd but alcohol actually effects the quality of sleep that you’ll get – In the course of a night you usually have six to seven cycles of REM sleep, which leaves you feeling refreshed. However, if you’ve been drinking you’ll typically have only one to two, meaning you can wake feeling exhausted.
7. Don’t Nap! If you have trouble sleeping at night, try not to nap during the day. If you do, keep it short! A brief power nap can be rejuvenating, but keep it to just 15 or 20 minutes.
9. Keep Fido off the bed. If your pet sleeps with you, this might cause some sleeping problems as well. If your pet moves around at night, it can disturb your sleep – not to mention if you have allergies, it won’t help those either!
10. Don’t Watch TV, Eat or Argue in bed. Try to get in the habit of keeping your bed for sleep only. It’s not a place to watch tv, eat or argue with your spouse. All of these will make it difficult for you to fall asleep.
It can be hard to make lifestyle changes, so just try one idea at a time and add them on slowly. Eventually, you should be able to fall asleep easier and faster at night, enjoying enough quality sleep to help make you refreshed and vibrant for the following day. If trying all of these tips don’t work, it might be time to consult a doctor as lack of sleep can be harmful to your health and there are sometimes medical issues that can prevent you from getting a restful night’s sleep.
At Calmer Sea we want to create a better life experience for as many people as possible by helping them to break down any barriers that they face and unlocking their true potential. By taking the right steps to achieve a good, restful night’s sleep and following the Calmer Sea process, together, we can help you to relax and find inner peace.