How To Get A Good Night’s Sleep
Sleep is so very important. Not getting enough can make us seriously ill. Sleep deprivation has even been known to be used as a form of torture. So how do you get a good night’s sleep? Here are my top tips for a good night’s rest.
Avoid Napping After 3 pm
I love a sneaky little daytime sleep but my doctor once told me to not sleep after 3 pm. If you sleep any later then it’s likely to interfere with your sleep at night. Don’t do it, as hard as it is to curl up after dinner for a little snooze.
I know this one is pretty obvious, but lots of people still drink caffeine before bed. MrLovely can often be seen glugging down some caffeinated drink before bed and then complains that he can’t sleep. Don’t do it!
Invest In A Comfortable Mattress
Given how long we spend in bed (a third of our lives!), it’s of tantamount importance to have a really comfortable mattress. We’ve only just bought a new one and it’s like sleeping in a beautiful marshmallow. Honestly, I’m so cosy in bed now!
Exercise – Move Your Body During The Day
Exercising boosts your levels of melatonin, which is a hormone that aids sleep. Taking a brisk walk, for example, during the day means that come night time, you’ll have burnt off your excess energy and be ready to settle down for the night. According to The Sleep Council, “Yoga is renowned for its relaxation and sleep benefits, while moderate-aerobic exercise like walking has been found to help people fall asleep more quickly.”
Develop A Relaxing Bedtime Ritual
Having a bedtime ritual is like telling your body it’s time to go to bed. For me, I like to cleanse my face, massage some sleep oil, such as Kiss The Moon CALM After Dark Face Oil. With this, I’ll massage my face and breathe in the oils as I’m doing so. Once I’ve done that, I’ll always read on my Kindle Paperwhite for half an hour. My Kinde Paperwhite doesn’t allow the blue light through that keeps you awake.
Magnesium is a really important mineral and many people don’t get enough. As our skin is our biggest organ, a balm/cream/body butter is a great way to get extra magnesium into us. I actually make this myself using natural ingredients. I made a magnesium oil and a moisturiser and amalgamated the two. I’ve been making my own moisturisers and tinctures for a few years now. I like to slather my feet in it because I can’t sleep if my feet feel dry and this way, I’m killing two birds with one stone. Perfect!
I love a good pillow spray. I think essential oils work really well as a way to aid relaxation. It’s really important to NOT use unnatural fragrance sprays though because these can so often be toxic. Always read the ingredients. This is the spray I use. The fragrance comes from a blend of lavender (to reduce anxiety), hops (to calm and relax), frankincense (to put your mind at rest) and cedarwood. It has really earthy notes which sets it apart from the usual lavender pillow sprays that I’ve come across before.
Use a CPAP Machine
CPAP, or continuous positive airway pressure, therapy is a type of treatment that uses a CPAP machine that provides pressurized air to the user’s airway to alleviate obstructive sleep apnea (OSA) symptoms. Over 20 million people in the US have sleep apnea, and many cases can go undiagnosed. The most telling symptom of OSA is pauses in breathing during sleep, which can occur up to 100 times in just an hour. If left untreated, sleep apnea can be life-threatening. If you’re having trouble breathing during sleep and find yourself abruptly waking up while gasping and choking for air, you may have sleep apnea. Schedule an appointment with your doctor or a sleep specialist immediately to get diagnosed and start treatment.
If you have a newborn baby, here are a few tips to get them to sleep.
I hope this combination of things works for you too. I’m all too familiar with insomnia and know how awful not sleeping can be. Thanks for reading How To Get A Good Night’s Sleep.