De-stress your way to a good night sleep
To have a good nights sleep every day of the week don’t panic!? In addition to Rescue Sleep, there are natural ways to enhance your quality of sleep, and therefore get that natural good nights sleep you have been longing for. The key is to start with establishing the causes of your lack of sleep. Is your demanding lifestyle actually preventing you from getting the amount of daily sleep you require? Always consult your GP or a healthcare professional if you are experiencing sleep problems or are concerned with your sleeping patterns. Simple steps to help you improve your quality of sleep
Keep a healthy daily routine
Exercise during the day: take a 30 minute brisk walk, give up lifts and opt for stairs instead!
Ensure you stick to a healthy and balanced diet: have light evening meals such as rice, fish, pasta, soup or steamed vegetables and avoid eating after 7pm. Never go to bed hungry though!
Have a nap: a short 10 to 20 minute nap after lunch will help recharge your batteries. Say NO to unhealthy habits
Try and give up smoking as cigarettes contain Nicotine which can keep you awake.
Avoid taking Vitamin C in the evening – it is a stimulant which will keep you awake!
Caffeine affects the quality of sleep, so try cutting it out after lunch time.
Alcohol can leave your eyes wide open through the night, so avoid it up to 6 hours before going to sleep!
Share your worries with a friend or your partner. Don’t keep them to yourself or you might end up thinking about them all night long!
Avoid watching TV, eating, working and reading in your room. This will help you switch off quickly as soon as you are ready to sleep. De-stress your way to a good night sleep. Optimise your sleeping environment.
Use comfortable mattress and pillows. It’s high time you ditched the mattress you have been using for donkey years and invest in a new one!
Sleep in comfortable pyjamas.
Keep your room completely dark as melatonin (hormone that makes you fall asleep) is secreted during sleep.
Keep your room quiet – no background TV or radio noise.
Keep your room temperature between 15 and 19oC so that it is not too warm.
Change your bedtime routine
Try to go to bed and wake up at the same time everyday, so you don’t confuse your body clock.
Use relaxation techniques and take a break from your daytime stresses by practicing yoga or having a warm bath 2 hours before going to sleep.
Swap your evening cup of tea for a cup of chamomile tea.
Stop working 2 hours before going to bed.
If you can’t fall asleep read a book or listen to music.
Switch the light off as soon as you go to bed.
Read a book if you wake up during the night.
Other natural options which may help with a good night sleep
Natural relaxing teas
A little warm milk and honey sipped in the evening can help promote sleep according to traditional folklore medicine.
Lavender scent has been used for many years, as a folk remedy, to help people fall asleep.
I still can’t sleep!
There are different types of sleep problems ranging from disturbed sleep, insomnia, sleep apnea, narcolepsy to restless leg syndrome.
The key is to first start with establishing the causes of your lack of sleep. Always consult your GP or a healthcare professional if you are experiencing sleeping problems or are concerned about your sleeping patterns.