Updated: Jun 17
A good night's sleep is just as important as exercise and a healthy diet. If you are not getting enough sleep, this will affect your day to day mind, actions, diet and brain function. It can also increase weight gain and decrease your exercise.
I've put together a few ideas of how to get a better night's sleep.
🌟 Get fresh air during the day.
This will help your lung capacity to breathe in fresh, clean air which in turn will bring oxygen and nutrients to your blood, refreshing your body.
🌟 Reduce your blue light capacity in the evenings.
Blue light is emitted through screens of mobile devices, so try to switch off at least 2 hours before your bed time. The blue light tricks your brain into thinking its daytime so reduces the hormone melatonin, which helps with relaxation and your deep sleep pattern.
🌟 A nice calming bedroom
Factor's which contribute to a nice calm area in your home will be to reduce outside noise, the right temperature (not to hot or to cold, around 20 degrees will be the optimum temperature) reduce external lights and re arranging bedroom furniture. I'm not into fen shui but a lot of people believe it can help reduce the stress in a home.
Try to have calming colours on your bedroom walls and not to bright. This will affect your brains function to switch off.
Have comfy cushions and soft materials in your bedroom. This will help brain function to be calm.
🌟 Use a lavender eye mask or have lavender under your pillow. Lavender is a proven way to help relax your busy mind. It helps to calm and slow your heart rate and relaxes your muscles resulting in a more relaxed state. It also increases drowsiness to help you feel sleepy. (These lavender eye masks are available to buy on my website.)
🌟 Meditation or Relaxation
These help to relax and calm your mind and improve the quality of your sleep.
Find a nice quite area in your home and come to a comfortable seated or laying down position. Follow a guided meditation or breathing technique.
(Meditation and breathing techniques available over on the blog, link in bio to the website)
🌟 Exercise regularly but not before bed
Exercise stimulates the hormones epinephrine and adrenaline which sets your brain into overdrive but then also gives off the happy hormone endorphins. It is totally due to the individual on how these hormones affect your own body. I love exercising in the evening and this definitely helps me to sleep. Well I do teach yoga so this probably has an affect on the way my brain works for sleep as we finish with a relaxation technique at the end.
🌟 The bottom line is to get enough sleep to help you feel and function well. 6-8 hours per day is enough for most people.