Many of us in todays society suffer from immense amounts of stress from school, work and other aspects of life.
Sleep is a very important process that allows us to decrease the effects of "Stress"on our bodies and Minds, which is essential for a Happy Lifestyle.
Here are some tips to improve your sleep quality and sleeping schedules to maximise the bodies natural healing mechanism.
1. Break the habit!
Cut down your hours before bed slowly. Add an interval of 15 more minutes of sleep every week to your schedule to gradually break your habit of going to bed at 1 am everyday!
- set an alarm 20 mins before your goal sleeping time to allow yourself to unwind before bed.
2. Eat foods that aid sleep
These foods/ drinks help your body relax, and even increase Melatonin - an important hormone that regulates sleep.
- Dairy Products ( warm Glass of milk always does the trick)
- Camomile tea
- Sweet Corn
- Porridge Oats
3. and Avoid these
- Caffineated foods/ drinks after 5pm : tea, coffee, chocolate, energy drinks
- Foods high in protein
- Spicy foods
4. If you Nap....Nap Smartly
Don't take naps close to bed time, your body clock will be confused leading to decrease in Melatonin at your normal bedtime
5. Exercise during the Day
Exercising helps decrease symptoms of Insomnia and increases the time where you are in the "deep sleep stage".
Just 10 minutes of light exercise a day will already help you improve your sleep quality!
6. Take time to wind down.
spend half an hour doing something relaxing, like reading a book, drinking your warm milk or even just chatting with your friend. This helps both your mind and muscles relax, decreasing chances of you waking up at night/ being restless before falling asleep.
Some Quick ideas: ( try to limit your activities to things more calming and quieter)
- read a book
- take a warm bath
- yoga and relaxation techniques
-write a diary
-listen to music
7. Dim down the lights
Dimming the lights down prior to falling asleep helps smoothly move you into a "relax mode".
light some nice candles and put on some light tunes to fit the mood and calm you down.
8. No electronics
Studies have shown that the Blue light your electronic devices emit disturb your sleep. Also, try not to use your electronics in your bed, allowing your brain to associate your bed with sleep instead of work.
9. Try to keep a consistent sleep schedule
This helps your body clock learn to release melatonin at these times, decreasing insomnia and headaches in the morning.
10. Post its and Planning ahead
Sometimes we can't seem to fall asleep because we are worries about the next day to come.
Pack your bag the night before, write down your to do lists before you go to bed to decrease your paranoia that you forgot to do something. During the day, cross the things off the To-Do list so you can be reassured everything is complete - or at least you know what you need to finish off tomorrow.