I quickly went from dreading going to bed, to craving every moment my head was on the pillow.
In a world full of valuable objects including technology, money and fast paced fashion, perhaps the most valuable thing we own is not material, but how we feel. Something that can’t be bought is time and so often we feel there is never enough time in our busy schedules to finish our duties or have some time to ourselves.
Living in such a world where everything moves so fast, we find ourselves unable to switch off for a good night’s rest, waking in the morning unsatisfied with our mediocre sleep and the commitments of the day ahead.
Sleep is valuable to our brains and bodies. Not only do we rest when we sleep, but we are allowing ourselves to unwind and our bodies to heal. When we lack sleep, we lack energy, focus and the ability to get through the day smoothly.
Unfortunately, we could be hindering our sleeping success without even realising it, so take a look through our top tips to help you get a better sleep.
Give up the gadgets
Start to put away the gadgets before you get into bed. Reading from anything that has a backlight like your phone, computer, or tablet can suppress your melatonin production, which makes it harder to get to sleep. Turning off the TV and laying in your bed without the distractions makes it easier for you to fall asleep and stay asleep.
Ditch the afternoon coffee
You might think you’re immune to caffeine by now, but it’s stopping you from getting to sleep. Snacks like chocolate also contain hidden amounts of caffeine, so avoiding dessert may actually help you sleep better.
Schedule in regular exercise
Regular exercise is proven to help you sleep better, as long as it’s not too close to bedtime. Morning exercise can help to wake you up and prepare for you for the day, but aim to finish intense afternoon exercise three or more hours before you’re due to call it a night.
Create a sleeping routine
Humans like to get into a habit, and sleeping is no different. Working with your routine, getting to sleep and getting up at the same time everyday can help you sleep better. This also includes limiting daytime naps to ensure that you can get a good quality sleep when you hop into bed at night.
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We all need it. Many of us don’t get enough of it. And, at times, it seems to allude us completely – but sleep is basically the single most important thing in our lives. Without it, it doesn’t matter how well you eat, how much exercise you get or how successful you are, you will suffer. So in aid of helping you to sleep better – and more often – here are our top tips:
- Turn off all your technology an hour before bedtime. The blue lights radiated from your iPhone and laptops stimulate your mind, so no more checking Facebook and emails whilst in bed!
- Reduce stimulating foods. Brown Paper Bag Nutritionist Jacqueline Alwill (www.thebrownpaperbag.com.au) says to cut the coffee, tea, chocolate and sugary desserts, as well as heavy meals rich in animal fats or anything highly processed. “Foods such as pepitas, sesame seeds, peanuts, lentils, oats and fish rich in nourishing fats such as salmon and trout are high in tryptophan, an essential amino acid for quality rest as it polays an imperative role in the production of melatonin – our key hormone for sleep,” says Jacqueline. “After evening meals, aiim to avoid sugar laden treats and head for the warming pot of herbal tea instead.”
- Get your beauty sleep. Taking Qsilica Beauty Sleep Tablets 30 minutes before bed will calm your muscles and mind thanks to the natural ingredients, inc. valerian root, tart cherry and hops. Use alongside Qsilica Beauty Sleep Night Cream on your face and neck as a moisture barrier to enhance your skin’s cellular regeneration. (www.qsilica.com.au)
- Keep cool. Bodies sleep better when you’re slightly cool, and we do heat throughout the night so keep pyjamas light and breezy and find bed sheets that works for you – we like linen or high-thread cotton for breathability and texture.
- Create rituals. Read a passage of a book, meditate, do some relaxing yoga or prepare your outfit for the day ahead. No matter what your ritual is, repeating a non-stimulating act before bed every night will put your mind into sleep mode.