On average, you will spend almost a third of you entire life in bed! A heathy night sleep is important to your personal wellness. So much so that the phrase "sleep hygiene" is used to describe the variety of different practices and habits that are necessary to have good night sleep. This gives your body and mind refreshment, and enables better alertness during daytime. The effect of this is a more productive and wholesome day each day!
To aid your "sleep hygiene", why not try these 5 simple (and of course, fully natural!) steps to a better night sleep:
Develop a pattern
Develop a pattern. Try to go to bed and wake up at the same time each day. This sets the body’s "internal clock" and your body will expect sleep at a certain time night after night.
This is also of huge benefit to your children, as children crave routine.
Try to avoid breaking your routine too much at weekends, as this will lead to a Monday morning sleep hangover.
Unwind before bed
Try to unwind before you go to bed. This should help to ease the transition from wake time to sleep time.
This involves simply relaxing for a period before you go to bed. This could be done in many different ways, depending on your personal relaxation methods. Some take a bath, read a book, watch television, or practice relaxation exercises. If you do your exercise late in the evening, then you will need about 45 minutes to unwind from that exercise.
Don't eat too late
Try to finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that won't disturb your sleep, such as dairy foods.
Whatever you eat, try to avoid eating too much, and leaving your stomach bloated. That will upset your digestion and have a resulting impact on your ability to sleep.
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.
Have some water nearby so that you can take a sip if you wake during the night. Dehydration can affect your sleep and prevent you from getting back to sleep after you wake.
If you do chose to use essential oils to help your sleeping pattern, then try Lavender and Bergamot. These could be diffused in your room to create a calming atmosphere, or rubbed on the bottom of your feet or on your wrists. You could also try adding a few drops of Lavender to a herbal tea (such as Chamomille) before you go to bed.
Exercise early in the day
Exercise can help you fall asleep faster and sleep more soundly, but it should be completed earlier in the day.
Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you're trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.
Whatever you do, we hope that some of these tips are useful and they help you to enjoy a nice quiet, peaceful night sleep!
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