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7 tips to promote better sleep on World Sleep Day
World Sleep Day falls on Friday March 17th 2023, and it is a day that is intended to encourage more conversations about the topic of sleep with the participation of thousands of sleep professionals and advocates.
It's aim is to encourage us to think about sleep like we do other important healthy behaviours such as exercise, and to find ways to ensure that we are getting the best sleep that we can.
Getting a good night’s sleep is essential for staying in the best mental and physical health, but it is not always easy to get a good night’s sleep. For some, falling asleep is a nightly struggle, while for others, staying asleep is the problem. The consequences of not sleeping enough are easy to detect and may include forgetfulness, impaired memory, increased stress, depression, weight gain, daytime fatigue, and a host of other health issues.
Here are seven tips to help you get a better nights sleep;
Keep to a routine
Maintaining a regular circadian rhythm lets your body know when to sleep and when to rise. You should try go to sleep and wake up at roughly the same time every day, including on weekends. This sets your body’s internal clock and helps you fall asleep quickly and wake up more easily. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes of going to bed, leave your room and do something relaxing. Read or listen to soothing music. Go back to bed when you are tired. Repeat as needed, whilst continuing to keep your sleep schedule and wake-up time.
Watch what you are eating and drinking
While you don't want to go to bed straight after a big meal, an empty stomach may also keep you awake. Eat light meals as heavy, rich food can disrupt the digestive system. If you snack in the evening, try to avoid sugar and refined carbs. It is also important to avoid stimulants, such as caffeine and nicotine, before going to sleep. Cut down on fluids in the hours before bedtime to avoid bathroom trips. Limit the alcohol and drink a calming chamomile tea instead.
Create a calming bedroom
Keep the room cool and dark, with cosy blankets and duvets on the bed. Salt rock lamps are great for creating a warming glow in a room. You could use blackout curtains if outside light is disturbing you. Use aromatherapy products such as our Inner Peace Soy Aromatherapy Candle or our Calm Room & Linen Spray to help promote a restful nights sleep.
Ditch the screens
The blue light of smartphones, tablets, laptops, and televisions stimulate daylight, so it is a good idea to turn off all digital devices at least an hour before bedtime. Lowering the lights in the evening hours will help convince your body that it is time to get ready for sleep.
Move your body
Taking regular physical exercise can help you to sleep better - just avoid doing it too late at night! Ensuring you get some time outdoors everyday can also be helpful.You could try a yoga routine in an evening - there are many designed to help you to relax.
Let yourself unwind
Taking some time in an evening to unwind can help reduce stress and anxiety. Soak in a hot tub with our Himayalan Bath Salts or give yourself a body massage {or ask your partner to}. A little TLC can go a long way.
Utilise aromatherapy to further increase relaxation. Lavender, Frankincense, Ylang Ylang and Rose Geranium are all highly relaxing and soothing essential oils to add into your nighttime routine.
Write your worries out
If you find that your mind is overly active at night and you cannot switch off, try journaling before bed and writing your worries down. Getting everything down on paper can help to relieve your mind of some of the worries and intrusive thoughts from the day, so that you can switch off for the night.