Tips for better sleep
Summer is almost over, the weather is changing, schools are starting and the routine is taking over our lives once more.
Sun light hours are getting shorter and our to-do list is getting full again, not to mention Christmas suddenly almost around the corner… all of this can bring a decent amount of stress, and stress can interfere with our sleep quality.
As we know, sleep is a critical process where our conscious mind can rest and our brain can de-clutter every day, allowing our whole body to recharge.
Inadequate sleep is a major stressor on our system and it has been linked to many health issues such as insulin resistance, heart disease and impaired cognitive functions.
We are all different, but we all need our sleep.
Here we will focus on sleep hygiene, which is all about quality of sleep; the following tips can be useful all year round, and should become part of our routine.
Check your bedroom
Declutter – make sure your bedroom promotes sleep; a cluttered bedroom symbolizes wakefulness and distracts from rest, taking up energy and cluttering your mind too.
Invest in black-out blinds or curtains – these will help keeping the room as dark as possible while you sleep; remember that the secretion of melatonin, the primary hormone involved in sleep regulation, is inhibited by light and triggered by darkness
Keep the bed for sleep only – don’t use it as a workplace or a hangout spot
Turn the heating off – Keep the temperature cool and a window slightly opened for fresh air. One of the main physiologic mechanisms of sleep onset is a decrease in body temperature, which will be hindered if the room where you sleep is too warm.
Switch off all the wifi in the house at night, you don’t want EMF waves bombarding your brain while you sleep.
Turn off all devices in your bedroom to eliminate any white noise which may keep you awake.
Stay away from screens – at least one hour before going to bed; TV, mobile phones, tablets and laptops all emit electromagnetic fields and bright light from their screens, which trick our brain into staying awake and alert. Blue light in particular has been shown to disrupt the production of melatonin.
Don’t take your phone to bed – If you use your smartphone as an alarm clock, make sure it is on airplane mode while you sleep
Check your bed
Check your pillow – a worn out pillow could be one of the causes of a restless night
Check your mattress – a good mattress has a life span of at least ten years; if yours is showing signs of age, you can add some extra life and comfort by using a mattress topper. Always choose a firm mattress.
Change the sheets – make sure you change your bedding regularly every week, your bed has to feel clean and welcoming; ditch the synthetics and choose natural fabrics
Keep a blanket nearby – if summer is too warm for a duvet or if you need some extra heat in winter.
What you eat & drink does matter
Avoid heavy dinner meals and eating late in the evening – our body should be ready to unwind and relax before going to bed, not still busy digesting food
Don’t drink caffeine late afternoon/evening – since the stimulating effects can stay with you for several hours and affect your sleep.
Avoid alcohol – you might think a drink can help you drop off faster but the truth is your sleep is more likely to be restless and you probably will wake up to visit the toilet
Eat cherries – they taste delicious and contain melatonin. Cherry juice is a wonderful option, choose Montmorency cherry juice to get the most benefits.
Banana peel tea – wash thoroughly an organic banana and cut off the ends, cut it in half, leave the peel on. Put it in about 4 cups of boiling water, boil it for 5 minutes more, steep and drink the water. Add a bit of honey or cinnamon for taste if desired.
Some work on the mind
Look at what you think about sleep, because it affects the way you sleep. If you have negative thoughts about sleep, you will have negative feelings about it, and this will bring a negative approach
Clear your mind – it’s hard to fall asleep when something is bothering you. Try writing it down, get it out of your head and leave it on paper, so you can deal with it the next day. Once you finished writing, close the notebook and go to bed. You will be surprised to see how this process can often help you find a solution to your worries.
Don’t worry about what’s going to happen tomorrow, take few deep breaths and stay in the moment
During the day
Get outside and enjoy some daylight – spending time outdoors will help your body regulate its circadian rhythm
Avoid daytime naps – sleeping during the day may spoil a good night sleep
Exercise during the day – and avoid late nights at the gym, it can interfere with sleep onset
Enjoy the heat – Heat works wonders: sauna, steam, infrared sauna, whatever is available near you, maybe there is one at the gym? Or do you have space to install one at home?
In the evening
No external stressors – Do not engage in arguments or demanding conversations in the evening, leave all the stressful subjects and cores for the morning
Develop a sleep routine – Going to bed at the same time every night can help balancing our circadian rhythm
Takea bath with Epsom salts – a wonderful way to relax your muscles and prepare for a good night sleep. The magnesium in the salts will work wonders on your brain too! Add few drops of bergamot or lavender essential oil for a full aromatherapy experience
Massage your feet and toes using coconut oil, your skin will also thank you
Enjoy a cup of herbal tea – chamomile, lemon balm, passion flower are all extemely soothing to the body, helping us releasing tension and entering our sleep
Read a book or do a puzzle – non-stimulating activities are the perfect way to unwind and prepare for sleep, and they lift up our spirits too
Visit the bathroom – make sure to visit the bathroom before going to sleep, it might prevent you from waking up in the early hours
When you are trying to get to sleep
Wear socks – wearing socks can help you stay warm if you have poor circulation
Deep and slow breathing – inhaling to a count of 4 and exhaling to a count of 4
Stimulate the Shen Men – Also known as The Gate of Heaven or the Spirit Gate, the Shen Men is considered a Master point in Chinese acupuncture, one that alleviates stress, tension, anxiety, insomnia, restlessness and excessive sensitivity.
Located on the ear, Shen Men lies in the valley called the triangular fossa. To locate this point, follow this short video
You can stimulate the Shen Men by pinching the point on your upper ear between your index finger and thumb; it really calms down the mind, try it!
Count sheeps – do you remember this one?
Try different sleeping positions– if you can’t get to sleep easily enough on your side, why not try on your back?
When you can’t sleep
Don’t stay in bed – lying in bed when unable to sleep can be counterproductive; keeping twisting and turning or staring at the clock and watching time passes by will only increase anxiety levels. Get up and try reading until you are tired enough to sleep