My top ten tips for a better nights sleep
I LOVE sleep! Yes, there I’ve said it. I love nothing more than jumping into bed of an evening and knowing that I’ve got some solid hours of rest and restoration ahead of me.
We all know that the quality of our sleep influences almost every aspect of our lives, from the way we look, to the way we feel! However, so many of us have difficulty sleeping or falling asleep these days, and a good nights sleep isn’t as simple as just getting in to bed early!
I truly believe that in order to get a good nights sleep, we need to create healthy habits and evening rituals that help our bodies and our minds to calm down and prepare for a restorative sleep. So here are my top tips for a better nights sleep.
1. Limit caffeine after midday
I am not concerned with having a morning coffee, but I do think that having caffeine of an afternoon and closer to bed can impair the quality of sleep for many people. Ask yourself, does it take you a long time to un-wind and fall asleep each night? Chances are caffeine is still pulsing through your body. Experiment for 1 week, having a herbal tea or water after 3pm and see if it makes a difference.
2. Eat dinner as early as you can
As often as you can, eat dinner early. Eating late at night means that your body is working overtime to digest your food when it should be focused on helping you sleep.
Think about the last time you went out for a late dinner? Did you have trouble falling asleep? or have a restless night tossing and turning? Your digestive system has to work incredibly hard to digest the foods we eat so allowing 2-3 hours for your food to fully digest before going to bed might be the secret to a more restful nights sleep.
3. Turn off your electronics
For at least an hour before you go to bed, turn off all electronics. Give your brain (and your eyes) a break from staring at that screen! Trust me, you will fall asleep much easier!
4. Consciously sip a CAMOMILE or peppermint tea
An hour or so before bed, make yourself a herbal tea. This ritual will not only help your digestion, but will start to calm down your nervous system preparing your body for rest.
5. Soak in an epsom salts bath
When you have the time, soak in an epsom salts bath. The magnesium from the epsom salts are quickly absorbed into your skin and helps to sooth and relax tired and sore muscles.
6. Write out or share your daily gratitudes
Think about three things that you are grateful for, share these with your kids or your partner. My husband and I do this every night and it always puts a smile on my face before bed.
7. Place your legs up the wall for 10 minutes
Lying on your back with your legs up the wall is a hugely restorative pose for your body.
8. Meditate or deep belly breathe
I’ll often do this one whilst I’ve got my legs up the wall! Deep breathing or a simple 10 minute meditation is incredibly calming and helps relax the mind and body in preparation for sleep.
9. Have some magnesium
I take bioceuticals Ultra Muscleze to aid relaxation for my muscles and body.
10. Write out your to-do list for the next day
My final tip is to write down everything that’s racing through your mind. Don’t turn off the lights and then lay there with your mind racing. Write it down!
I hope these tips help you to have a restful, restorative nights sleep. If I haven’t mentioned one of your top tips, please share it in the comments below.