10 Tips for a Better Sleep
10 Tips for a Better Sleep
How to get a better night’s sleep is one of the many things that keep us up a night. Ironic, isn’t it?
We’ve all been there; lying in bed completely awake, eyes open and counting down the hours until the alarm goes off. If you can’t relate than you’re one of the lucky ones. Just ask Google, “How to Get a Better Sleep”, and you’ll find about 455,000,000 related articles. Here we’ve compiled our top 10 tried and true tips to give you a better night’s sleep. (Hint: Googling in bed isn’t one of them.)
- Stay on Schedule
Our bodies operate according to its own natural sleep-wake cycle. The body and mind should be tired around the same time each night, and rise refreshed at roughly the same time each morning. This cycle is set by our habits, so be mindful to keep to a good pattern! Try to keep bed time, and rise time consistent 7 days a week (sorry, Saturday morning.) If you need a power nap during the day, embrace the extra rest, but don’t sleep so long you’ll have trouble falling asleep later that night.
- Limit Caffeine + Reduce Alcohol
We pump ourselves full of caffeine all morning (er, day) to stay sharp and alert, and guess what happens later when we’re trying to slow down? That’s right, we can’t! Many of us fall trap to pouring a glass of wine in the evening to help us slow down or decompress. All this pouring a cup to lift ourselves up, and then pouring another one to bring ourselves down is messing with our natural rhythms. Consider every coffee or alcoholic beverage as an impediment to a healthy balance.
- Reduce Your Beverage Intake Before Bed
Beyond watching the intake of caffeinated and alcoholic drinks, it’s important to limit ANY beverage in the couple of hours proceeding bed time. Waking up with a full bladder in the night is a big sleep disrupter, especially if you find it hard to fall back asleep once you’ve been up to visit the washroom.
- Keep Your Bedroom Dark / A Cute Eye Mask Goes a Long Way!
Light during sleep is a primitive indicator that day has broken and we should rise. It’s a primal instinct, and one that’s a lot more sensitive than you might think. Even the glow from your alarm clock is enough to disrupt sleep. Make sure your bedroom is as dark as you can get it. Blackout blinds and a cute eye mask go a long way in making sure the body doesn’t want to rise before your alarm.
- Reduce Noise
Similar to darkness, noise is one of the main culprits in sleep disruption. You’ll never fall asleep at the Indy, no matter how tired you are. Make sure the obvious offenders like the TV are shut off, and pop in some earplugs if there’s ambient sound like noisy neighbours you can’t avoid.
- Make Your Bedroom a No Tech Zone
Technology has managed to sneak its way into our most of private spaces. TV’s, Laptops and Smartphones are major distractions from sleep. How many times have you stayed up later than you planned because you’re distractedly rolling Netflix episodes or stuck in a Facebook Timeline warp? Our point exactly.
- Invest in a Good Mattress and Pillows
You wouldn’t try to run a marathon in flip flops. The right equipment makes all the difference, and the same goes for sleeping! Invest in a good mattress and the right pillows for your body to rest comfortably. We promise you won’t regret it.
- Use an Essential Oil
We’re big believers in the power of aromatherapy. The introduction of the right scent at the right time can have a profound impact on our physiology. Try taking three deep inhales with eyes closed of an essential oil like Lavender, Chamomile, or Marjoram or a night time oil blend. Massage a few drops on wrists and at the nape of the neck just below the hairline before hitting the pillow.
- Do Yoga
A few gentle yoga poses and stretches before bed can help get out all the kinks and relax muscles used during the day. It can also get us in the right, calm frame of mind needed to fully relax. If you have the time, hit up your local yoga studio and take an evening class to work it out on the mat and leave the day behind you.
- Take Deep Cleansing Breaths
Remember when you were a kid and your mom would tell you to slow down and take 3 deep breaths when you were upset? Turns out it’s true that mom was always right. Taking 3 full inhales, filling the belly and the chest fully, and slowly with pursed lips, exhaling completely has a strong impact on lowering our blood pressure and heart rate. This practice of deep breathing gets more nourishing oxygen into the body which makes your mind feel good, and helps all of the body’s systems to perform better. Close your eyes, take your time. Let. It. Go.
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