Tips for Better Sleep…

Getting great sleep can have huge overall health benefits.  However, occasionally we can all find ourselves struggling to drift off, or once asleep, struggling to stay asleep.  We have put together some helpful tips for getting better sleep:

1. Create a bedtime routine – Creating a bedtime routine will help send signals to your brain that you are winding down ready for a restful nights sleep.  It takes around 21 days to create a new habit, so it may take you a little while to get used to, but it is worth persevering, and your body will thank you for it.
2. Stick to a bed time – Developing a sleep schedule will help regulate your inner alarm clock.  Everybody has a different amount of sleep they need.  Most healthy adults need between 7-9 hours sleep.  Understanding how much you need, and ensuring you get that in, is vital to how you feel during the day, and how easy it is to fall asleep at night.
3. Take a warm bath before bed – Warm baths stimulate blood flow, and in turn, relaxes the body. You could consider adding a couple of drops of essential oils that encourage sleep.  Check out the range of oils at Neal’s Yard – you can even create your own bath oil designed around your specific needs.
4. Avoid heavy meals before bed – Trying to sleep on a full stomach is not only uncomfortable, but it could cause heartburn or acid reflux, which will certainly cause problems when you are trying to fall asleep.
5. Avoid taking phones or laptops to bed – this is a must for healthy sleep.  The blue light on mobile phones, TV’s and computers actually stimulates the brain, even for some time after you switch it off.   Your brain needs time to wind down, so avoiding electronics at least an hour before bed will help you fall into a deeper sleep faster.   
6. Consider using a relaxing pillow spray, particularly ones that contain soothing Lavender, calming Vetiver, or balancing Geranium.   
7. Take a few deep, long breaths before you close your eyes.  Breath in deeply, hold for a few seconds, and as you exhale, imagine that all your days worries and stresses are being released.  Repeat 4-5 times.  Breathing exercises can help reduce stress and anxiety, and encourages your mind to relax and make drifting off to sleep easier.  You could consider adding a meditation practice to your bedtime routine – this isn’t for everybody, but with life being as fast paced and hectic as it is these days, it is worth knowing that many people find meditating a really useful tool to get better sleep.
8. Exercise regularly – Light exercise a few times a week, such as walking, can really help improve your sleep.  Light exercise helps the body release chemicals that promote healthy sleep.

To find out more about Neal’s Yard products, please follow this link.