So after the last blog, you understand better why we need to get the recommended seven to nine hours of quality sleep, but HOW?
If you’re working lots, catering to your family's needs, and generally on-the-go then shutting your brain down at night can seem impossible, I know. I'll be honest, things don't normally change overnight (pun intended), but over time the small changes really can add up!
So, here are six things you could do to help you on your way to the land of nod:
Create a Happy Bed
A great mattress, comfortable pillows, clean sheets…your bed should be a cosy paradise to crawl into, and also shouldn't make you too hot. Declutter your bedroom and make sure the space you have created to restore your soul with sleep is irresistible. Also, do not work in your bedroom because this can make it really hard to relax and switch off when it comes to sleep time. Your bedroom should be for sleep and sex only!
Limit Your Sensory Inputs
Make sure that your bedroom is quiet and dark. Give your brain every bit of help you can to help it shut down. Darkness triggers your brain to release melatonin which will help you doze off but the light creeping through your blinds will suppress it. Black-out blinds may be one of the best investments you make this year!
Set a Cut-off Point for Eating
Your body wants to shut down so don’t feed it close to bedtime. Try to leave at least three hours between your last meal of the evening and going to sleep. Let your body focus on sleep instead of digestion. Also, your body can take at least six hours or more to process caffeine so avoid soda, tea (including green tea), coffee, and chocolate after 2pm at the latest.
Shut Down Your Electronics
Using electronics like TVs, smartphones, tablets, and computers delays your body’s internal clock, also known as your circadian rhythm, and suppresses your natural release of melatonin, which makes falling asleep more challenging. The light from all those screens convinces your brain it’s not really dark so it operates on a daytime schedule. Aim to get rid of all those screens for the last hour before bed time.
Enjoy a Relaxing Visualisation
Some people count sheep. Some people think about the crickets chirping on a summer night. I like to envision waves rolling onto the shore and then pulling back out to sea only to roll up again. I find the repetition quite relaxing and if I am able to tune everything out except that one image, I can actually feel myself drifting off, like walking down a flight of stairs into sleep. If you struggle with visualisation then it's worth practicing, but there are other options. These days there are so many sleep audios or sleep stories that you can put on to help you drift off to sleep. Just make sure it's easy enough to play so that you're not staring at a phone for long as this will be counterproductive as I discussed above.
Try an Herbal Tea and Avoid Alcohol
A nice cup of chamomile tea or other herbal tea (not green tea) may be helpful when it comes to calming down before bed. Personally I like a chamomile tea and this is in my daily wind down routine, although I drink it about two hours before bed so I'm not getting up for a wee half way through the night. Sometimes I also have an Epsom salts bath, which is just pure bliss!
Contrary to popular belief, alcohol is not actually a great tool to aid sleep. So much for the 'hot toddy' then! It can actually have a detrimental effect on sleep, especially on our depth and quality of sleep. I have to say, if I've had a couple of drinks I often find that I'm awake in the early hours with a racing heart and never feel refreshed in the morning.
Making big sweeping changes is hard, so look at one little thing that you may be able to work on to start with. Only you know what will work for you.
Listen to your body and let it tell you what techniques are most effective for getting you the quality sleep you need and deserve.
If you want to work with a UKHCA certified health coach on making some changes to your sleep routine or another aspect of your healthy weight journey, then please get in touch. You can email me at suzanna@motivatedhealth.co.uk or book a FREE Discovery Session.
Please note: This article is intended to be for educational purposes only, and does not constitute medical advice or replace professional assessment or personalised advice.
I do not hold responsibility for the information on any links to external websites within this article and information within these links/websites may change at any time or no longer be accessible. Any website pages/links added are also for education purposes only.
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