As I’m sure you’re aware by now, getting a good night sleep can work wonders for your body, mental and physical health. It helps to let your body recharge, relax and get you ready for the next day.
For a healthy lifestyle, getting a good night sleep is just as important as regular exercise and eating the right foods. But with the trials and tribulations of modern-day life, it can be difficult to switch off and get an early night.
We’ve written some advice below on how to have a better night sleep to help you switch off and get those winks in.
Reduce Blue Light
Our bodies have a natural body clock called Circadian Rhythm, which affects our hormones, eyes and bodily functions to know when it’s day time and when it’s night time.
Natural light helps our Circadian Rhythm in the daytime as it helps us to conserve our daytime energy, but exposure to bright light at night time has the opposite effect. The bright blue light from our TVs, phones and tablets can trick your brain into thinking it’s still day time, reducing your hormone melatonin which helps you to relax.
Reducing your blue light exposure at night time can help you to relax and get you ready for a good night sleep. To do this, we’d recommend:
- Stop watching TV two hours before going to bed
- Not looking at your phone in bed before going to sleep
- Installing an app on your smart phone and tablet to block the blue light from your phone at night time
Relax and De-stress
As mentioned above, the hormone melatonin helps you to relax which enables you to get a better night sleep. So de-stressing before bed is important to ensure that by the time your head hits the pillow, you’ll be completely relaxed.
Studies have shown that having a warm bath can improve sleep quality and can help to let you fall asleep faster. Just bathing in a warm bath for 30 minutes can help your muscles to relax and reduce any tension for example for a better night sleep.
Our new Sleep Therapy bath salts have been designed to help you de-stress with the benefit to help you sleep better. It combines 100% Dead Sea Salts and soothing Lavender essential oil to help calm and relax the mind and body – perfect for a deeper night’s sleep. Packed full of natural minerals, the benefit-led bath salts help to:
- Calm and relax the mind and body
- Helps relieve stress ad tension
- Improves mood
- Eases muscle aches and pains
- Helps to promote a better night’s sleep
To use, just add two handfuls of the Sleep Therapy bath salts to a warm bath and soak for a minimum of 20 minutes before rinsing.
Of course, exercising regularly can help you to sleep as it supports all the functions your body needs to help fall asleep easily. But leaving your exercise until late in the evening though can potentially have the opposite effect of trying to help you get a better night sleep.
Exercise increases your hormone levels such as adrenalin and your sense of alertness which wakes up you body. This means – trying to sleep after intense exercise can actually keep you awake rather than help you unwind. We’d recommend:
- If possible, exercising in the morning or earlier in the day
- Going to bed 2 hours after exercise, as this lets your body to return to normal and not be so alert
There has been a variety of reports about whether every person needs to get 8 hours of sleep a night. Getting as much sleep as possible is of course important, but what a lot of reports are revealing is it purely depends on the person and what works right for you.
What is important though, is trying to create a routine for your body so it has a rough idea of when going to bed is. Again, this goes back to our Circadian Rhythm, and helping it to distinguish when it’s time to wake up and when it’s time to go to bed.
Irregular sleep patterns can alter your Circadian Rhythm, but trying to get in the habit of waking up and going to bed at similar times, including the weekends, can drastically help you get a better night sleep. After a while – you may not even need an alarm!