How to improve your sleep
We live in a world where there is constantly something going on. We never seem to stop, whether it be work, jobs that need doing, or socialising, there always seems to be something going on. It is often easy to forget about our wellbeing, and the fact that we do need to relax and have some downtime.
We also forget how important sleep is not only for our physical bodies but also for our mental state of mind. We can’t function to our total capacity if we are feeling tired or a lack of energy. Taking some aside time in the evenings to think about ourselves is so important, so that we we can feel relaxed and get a good night’s sleep.
Here is some of our advice on how to get the best night’s sleep you can, as well as being able to feel full of energy and productive:
- Don’t go on your phone before you sleep:
By staring at the screens of our phones we are soaking up protons, which tell our brain that we want to stay awake. Consuming digital information therefore is preventing us from switching off, making it much harder for us to fall asleep and get a good night’s rest. This however is not only the case for our phones, but also any other electronic devices such as laptops. Being exposed to the light given off by these devices, prevents our brains from releasing melatonin, which is a hormone which tells our bodies that it is time for us to go to sleep. It is suggested that we switch off from these devices at least an hour before we go to bed. We should put our phones on ‘do not disturb’, and select only important people to be able to call us in case of emergencies. By doing this, will ensure we have a better, deeper night’s sleep, meaning we will have much more energy the next day to do all the jobs we need to do, making us even more productive without feeling a lack of energy.
Reducing time spent behind a screen allows for more time to be social, and also allows for more face to face conversations to be had.
- Relax in the evenings:
It is important to have some relaxing downtime in the evenings, so you should try and get all work done in the day. This then means that your evening will be purely for socialising and relaxing. It is important to unwind without thinking about work you have done or need to do, so if possible it is a good idea to forget about it in the evenings. Try to keep your work at work!
Using aromatherapy oils and diffusers, are also a great way to help with reducing stress and feeling relaxed. There are many different ways in which you can go about using these oils, and there are also many different scents to choose from depending on what you want to get out of them. A few ways in which they can be used are;
- A few drops in your bath.
- Combining a few drops with a carrier oil, or some coconut oil, and rubbing this into your skin. You can also use this as a massage oil.
- Adding a few drops of oil to a diffuser or burner for a steady aromatic release.
Popular scents for relaxation and sleep are lavender oil, bergamot oil, cedarwood oil, and frankinsence oil.
- Try getting into bed by 10pm, and asleep by 11pm:
This idea of getting an early night is unpopular with most, as we have such busy lives, and people find it difficult to fit in everything they wish to do in a day and having an early night. However, it is so important to get a good amount of sleep, and have an earlier night. Not only does it mean you will have a more productive day the next day, with more energy, but also you will find it much easier to wake up at an earlier hour in the mornings. Experts say that the average adult needs between 7 and 8 hours of sleep a night.
Sleep plays a very important role in your physical health. Sleep is involved in healing and repair of your heart and blood vessels. Regular sleep deficiency is linked to an increased risk of many health problems and diseases, as well as being damaging to your skin. Sleep deficiency means that more of the stress hormone cortisol is released, and in excess amounts, cortisol can break down skin collagen, as well as the protein that keeps your skin smooth and elastic. Sleep deprivation can also cause dark circles under the eyes, again showing just how important the right amount of sleep is for your physical body as well as your mental state.