We all know good sleep is directly linked to good health.
A lack of sleep can impact every aspect of our lives from our moods to our metabolism.
It is recommended that one gets between 8-10 hours of sleep every night and not just sleep, we mean; clean sleep!
What is clean sleep?
Clean sleep is simply the best sleep possible.
Sleep free from interruption.
When you wake from clean sleep, you should be feeling revitalised, fresh, fully rested and happy.
Below are a few ways to work towards getting as much of that clean sleep as possible.
No mobile phones before sleep time
We all subconsciously know scrolling through the gram just before we drop off, can’t be good for us yet, so many of us continue to do it – mostly out of habit.
The reason why using a mobile before sleep is an absolute no no is because our brain remains alert after use which in turn makes it harder to relax, mentally. More importantly, the light omitted from the screen of the mobile (tablets, computers and TV’s too), suppresses the production of melatonin, the hormone that controls our sleep and when we wake. If melatonin levels are reduced, this could make it more difficult to fall asleep and/or stay asleep.
Ideally, stay off your phone for at least half an hour before you intend to sleep. You will feel the difference within days!
Tweak your diet
Amazingly, small tweaks such as less sugar and caffeine throughout the day, makes a massive difference when it comes to sleep.
Eating more vegetables and having a more balanced diet overall can also work wonders.
Also, being sensible with when you eat helps. It doesn’t take a genius to work out, eating a big meal not long before bedtime is going to impact the quality of your sleep. Your body needs time to digest food.
Having a cup of herbal tea such as Camomile, can also help towards getting that quality sleep.
Get into a ‘sleep time’ routine
Whether you choose to lay for a while quietly or meditate before you actually close your eyes to go to sleep, mentally getting into the zone could also be useful.
Emptying your mind from daytime stuff will help. If you close your eyes with a billion one things on your mind, it stands to reason, your sleep probably won’t be as good as it could be.
Attempt to go to bed at a set time too.
Definitely easier said than done but certainly worth a try.
Make sure your bedroom is a happy and comfortable space
Environment plays a huge part in everything we do. The same applies for when we sleep.
The key here is to make sure you like being in the room you sleep in and ensure you treat yourself to things that help you feel comfortable when sleeping, like that memory foam mattress or those super supportive pillows.
If its candles and light fragrances you love, ensure there is some of that going on in the room too!
Make sure the room temperature is right for you – not too hot and not too cold and make sure the bed you slip into is clean, fresh and inviting.
Feeling good about going to sleep, will inevitably make you feel good whilst asleep.
Its basic maths really.
Trying all or some of the above should help in your quest for a perfect night’s sleep but should you find that you are constantly having difficulty getting to sleep or staying asleep, it may be worth visiting your GP to rule out Insomnia or any other health related issues that could be interfering with your sleep time.