Obtaining healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep, and sleep hygiene can play a key part in achieving that goal.
Research has demonstrated that forming good habits is a central part of health. We have created a handful of tips can help stimulate better sleeping habits, they aren’t rigid requirements. You can adapt them to fit your circumstances and create your own sleep hygiene checklist to help get the best sleep possible.
Magnesium! (taking 2 capsules before bed is recommended) but you can also recommend foods high in it with your evening meal.
Eating carbs before bed will release serotonin and make you more relaxed allowing for a better sleep.
Avoid caffeine after 5pm
Keep hydrated - try water or a sleep tea with Chamomile
Keep meal frequency and timing consistent
Avoid heavy meals late at night
If you find you wake up groggy, you can use glycine in the morning to improve this.
A central component of sleep hygiene beyond just habits is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility. While what makes a bedroom inviting can vary from one person to the next, these tips may help make it calm and free of disruptions.
Have a comfortable mattress and pillow: Your sleeping surface is critical to comfort and pain-free sleep, so choose your mattress and pillow wisely.
Try calming scents: Light smells, such as lavender, may induce a calmer state of mind and help cultivate a positive space for sleep. You can also purchase lavender pillow spray here
Block out light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep. Avoid blue light an hour before bed. So, if using phone, have it on night mode, avoid being on your laptop or watching tv. You can also look at purchasing blue light blocking glasses if using your phone/laptop is a must.
Drown out noise: Ear plugs can stop noise from keeping you awake, and if you don’t find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.
Other things to try:
Create a bedtime routine; following the same steps each night, including things like putting on your pyjamas and brushing your teeth, can reinforce in your mind that it’s bedtime.
Epsom salt bath. Epson salt is a magnesium sulfate compound, unlike sodium table salt. Epsom salt has been used for hundreds of years as a healing agent and pain reliever. Today, it's most often added to hot baths and foot soaks to reduce stress. Perfect way to end your day.
Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises. We have some express classes in the video library (mindful movement & restorative yoga)
The grateful log - check out our grateful post in the wellbeing section.
If you have trouble breathing, you can use nasal strips
Downloadable apps - try 'Calm' (this is a favourite of ours to use daily)