5 Tips for a Better Night Sleep

Struggling with sleep can be an absolute nightmare. How can we function during the day if we aren’t getting the rest we need at night?

You’ve probably heard about the importance of creating the perfect morning routine, but our nighttime routine is just as important. We need to be able to relax and unwind so we can have a good night’s sleep before we have to do it all over again.

Creating a relaxing bedtime routine can help prepare your body and mind for a cosy night in bed and a good night’s sleep.

5 Steps to a Better Night Sleep:   

1. Wash off the Day
   Taking time in the evening to have a relaxing warm bath/ shower with your favourite calming music, bath salts, and lotions can really help you to feel good and relieve any stress you feel during the day. Research suggests that having a warm bath/shower 2hours before bed can help you fall asleep faster as it will help lower your body temperature helping our brain to produce our sleep hormones. Put on your comfiest clothes and enjoy the process of doing your nighttime skincare routine. Create a habit of taking care of yourself every evening so that you can feel refreshed and relaxed before bed.

2. Turn off Devices
   We are attached to our Smartphones, laptops, and TV in the evening but these devices radiate a blue light that can negatively impact our bodies. Blue light disrupts the production of the body’s natural sleep hormone and melatonin which is crucial for sleep. It is recommended that we unwind from our tech at least an hour before going to bed. If using tech at night is unavoidable it’s recommended to use blue light glasses and during your devices in night mode. 

3. Relaxing Vibes Only
   Lighting
   Naturally, we are supposed to sleep when the sun goes down and wake when it rises but because we use artificial lighting in the evening our body clocks are all over the place. The artificial lighting in our homes can fool our brains into thinking it’s still daytime which can cause you to feel awake rather than sleepy. Dimming the lights at night time or evening lighting some candles can help your mind and body to settle and start preparing for sleep.
   
   Scent
   Research suggests that Aromatherapy may be able to help create a relaxing environment that helps the body and brain feel calmer at night time. With the right scents, you can create an atmosphere that will make feel totally relaxed and ready to sleep. The most popular nighttime scent is lavender. Light a candle, diffuse some scented oils, or spray some scented pillow spray around your bed before getting into bed. Scents that are most recommended for a better night’s sleep include Lavender, Chamomile, and Rose.

4. A Classic Cup of Tea
   A cup of your favourite warm drink can really get you in the mood for bed but make sure it doesn’t contain any caffeine or added sugar as that will keep you awake rather than help you to fall asleep. Relax with a cup of Chamomile tea as it has calming properties that have been found to help with symptoms of anxiety and even reduce inflammation.

5. A Light Night Snack
   Don’t you hate it when you wake up, fall asleep, wake up, and then sort of fall asleep again? Inconsistent sleep during the night could be a result of your sugar levels being imbalanced. We all love to have a snack before bed but it is important to eat something that will keep your sugar levels balanced and isn’t heavy.
   According to dieticians the best late snacks include, nuts, Greek yogurt with fruit, oatmeal, toast, and even popcorn!