Slow down ageing, lose weight, improve concentration and extend your lifespan, if you could bottle all that you would surely be a millionaire right? Well actually we all have access to it for free – the secret ingredient is sleep. The problem is we often don’t make enough time for it. Here are 5 tips to make your shut eye as efficient as possible.
1. Watch what you drink. Avoiding caffeine in the evening is a no-brainer. However it often hides away in unsuspecting drinks so read the ingredients carefully. Also if you are drinking alcohol sooner is better than later because although you may feel a nightcap helps you relax and fall asleep, it’ll make the second half of your sleep cycle restless and unsatisfying.
2. Slow down. Try this relaxing reclined butterfly yoga position to chill you out before hitting the sac.
Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.
3. Cool down. Your body temperature has to drop to a certain point in order to achieve a deep sleep. So turn the thermostat down, open a window, avoid exercise just before bed and have a hot bath an hour before bedtime.
4. Dim the lights. Keeping your bedroom dark is vital for melatonin production and deep sleep. But you should reduce your light exposure before bedtime to signal to your internal clock that it is time to sleep. The best way to do this is to avoid looking at screens and to dim lights an hour before bed. Or invest in a pair of blue light filter glasses.
5. Breathe clean. Indoor air-quality can be 10 times more toxic than the outdoor stuff, especially in the bedroom. Tis is often a result of the chemicals found in our bedding materials an delimited fresh air supply. As well as dustimtes who love to set up camp in your mattress. Poor air-quality means poor sleep avoid it by; getting some houseplants especially Snake plants, opening windows, using bedding made from natural materials, encasing your mattress and pillows with ‘allergen-impermeable’ covers and washing bedding weekly.
Try out these suggestions and let us know if they improve your sleep time. We’d love to hear your tips for a restful night.