Sleep. Something that can highly impact our moods depending on how much we have. It pays a significant role in our health and wellbeing, which is shown by how you feel when you wake up in the morning. Getting a good nights sleep allows the body to repair and restore organ systems. It is also said that sleep helps to remove ‘toxins’ in your brain that build up while you are awake. Perhaps that is why you feel so much more negative and drowsy when you don’t have a good sleep.
In this article, I will be sharing the top 5 ways to help you get a better sleep. As well as highlighting the benefits as to why it is so important for us.
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Preparation is key.
” Fail to prepare, prepare to fail “
Some nights you might not exactly have a routine but have a good nights sleep. Who wouldn’t like to have a good nights sleep all of the time? Below are some techniques that I have found that helps me prepare for bed.
Run yourself a warm steamy bath/shower
Why does a warm bath/shower help you sleep? Having one of these around two hours before you are planning to go to sleep allow for the body’s core temperature to drop. Once the body experiences that lower temperature it helps to signal the body that it is time for bed.
Use sleep mists to spray on your pillow or clothes
Why do some mists or smells help your body to relax?
Calming ingredients like chamomile and lavender help to relax the brain. Research was shown that lavender increased slow-waves, meaning more calming and controlled waves within their sleep cycles. These not only relax you but can also have soothing properties to help you reduce stress.
Feather & Down Sweet Dream Pillow
I use this pillow mist, and it honestly smells like the moment you walk into a spa. I spray this onto my pillow, not too much otherwise the smell can be overwhelming, but one spray for me does the trick.
Write down your worries
Why does writing down your worries help you get to sleep better?
Writing a list of your worries can help you put your mind to rest, as you can often lie awake worrying about things and it does not help you relax that hard-working brain of yours. It allows you to temporarily transfer your worries onto paper, giving your brain a break.
Meditation and yoga before bedtime
Why is Meditation and yoga good to do before you go to sleep?
Meditation and yoga before bedtime is something I highly recommend doing. I use an app called the ‘smilingmind‘ and it allows me to pick different programmes and within those programmes are different sessions that have different durations. There are many bedtime yoga sessions online, I decide to sometimes choose different ones however keep a weekly routine of which one I am going to do. I find that doing meditation and yoga before bed really allows me to calm my mind. I find it allows worries and thoughts to escape my mind whilst doing yoga and meditation. This prepares me for bed with not much to think about except for that good sleep I am going to have.
Shut down those electronics
Why should I shut down those electronics before bed?
You want to have that good night’s sleep, but how can the brain relax when it is concentrating on something e.g. checking emails, watching tv or looking on social media. Allow your brain to calm down and avoid those lit screens which can also hurt your eyes due to the glare.
Benefits I have noticed when getting enough sleep
Just like eating a healthy diet and regularly exercising, sleep is also essential when looking after your health.
I have found it helps my concentration levels. Focusing on work, or even watching TV or reading a book. When I have had a good night’s sleep, I am able to concentrate for much longer and much more sharply than if I wasn’t to have a good sleep.
It helps me reduce my stress levels. The moment I wake up, I feel a lot less stressed and worried, and I begin my morning with a more calming approach. Being calm allows me to be more proactive in the mornings and get most of my tasks done.
When I have aching muscles from doing intense workouts, I find that doing the exercise helps me to get to sleep much easier anyway as I am physically tired. However, I have found that having a better sleep allows for my muscles to repair a lot more quickly, of course ensuring I am eating a healthy diet alongside.