Do you struggle to get a good night’s sleep? You’re not alone. Over 67% of UK adults suffer from disrupted sleep at some point in their life, and a third suffer from insomnia. That’s a lot of sleepless nights to tackle!
Why is sleep so important?
Sleep is one of the most important factors for both our physical and mental health. It helps support healthy brain function, strengthens our immune system and helps to restore our mental wellbeing. When we are sleep deprived, we can often suffer with poor concentration and emotional fatigue- we’ve all been there!
We suggest taking small, consistent steps to help you sleep better!
1. Swap your phone for meditation.
Many studies have shown that using your phone before bed can cause difficulties falling asleep and maintaining sleep, mostly due to the blue light stimulating brain activity. If you need an activity to help you wind down, ditch the Netflix and try some simple meditation techniques instead. Whether you prefer guided meditation, controlled breathing exercises or just listening to sounds of nature, it’s a great way of switching off from the usual nighttime thoughts that consume your mind and prevent you from sleeping.
2. Aim to get to bed and wake up at roughly the same time every night to help your circadian rhythm ie your “internal clock” keep a regular pattern
Keeping a regular sleep/wake cycle helps in stabilising our inner body clock. Try not to rely on a lie in to “feel better”. Stick to a routine where possible so your body knows when to begin to switch off
3. Aim for seven to nine hours of sleep per night
This is shown to be the optimal sleep level for adults, although believe it or not 1 in 3 brits are sleep deprived. Need help drifting off? A relaxing bath or shower before bedtime can help to relax and de-stress. We love using our Water Soothe Bath & Body Oil to aid relaxation and a peaceful night’s sleep.
4. Limit caffeine intake
Caffeine too close to bedtime can lead to disrupted sleep can cause sluggishness, a bad mood and poor eating the next day. Instead, try a caffeine-free, herbal blend that helps to aid sleep. We love The Kettle Shed Sleepy Head tea, which has a calming blend of chamomile, elderflower and lavender to relax your stress and anxiety levels, helping you to get a great undisturbed night of sleep and feel refreshed in the morning.
5. Try a supplement
We love taking the 100% natural and vegan-friendly Drops of Slumber from supplement and wellness company, Life Armour, before bed. The formula contains active and effective ingredients including valerian root and lavender to encourage deep, restorative sleep without drowsiness.
* T’s & C’s: One valid entry per person, competition closes midnight Friday 20th March 2020 and winner announced 21stMarch 2020.