Modern life is well hectic. And when you bring that home with you, and you lie in bed awake at night, desperately trying to nod off... well, it doesn't make things better.
We reckon we've got a pretty foolproof way of getting to sleep at night - and you'll feel so much better for it, trust us. We've split it into three categories, so it's super easy. Give it a go, and let us know how you're doing.
The clue's in the name: your bedroom is for going to bed. There's a theory that if you do other stuff in it, like watching TV, your body disassociates itself from what it's really there for. So, turn your bedroom into the best sleeping environment it can be, and be ready to sleep in it yourself:
Keep your lights low: Your brain switches off at night thanks to a hormone called Melatonin, which gets activated by darkness. So if you're a reader, try using a lamp or a little book-light - or generally, go for some blackout blinds to keep your room at a sleepy light level.
Have a warm bath: There's this feeling that a bath is a good idea for going to sleep, but it's only ever been a feeling. Until now! A recent study showed that people with insomnia were able to sleep a whole lot better if they bathed three hours before bed. The study said that the slow cooling after the bath modulated the chemicals that induce sleep. Hooray for science!
Background noises: Fans and sound generators (like rainforest sounds, seascapes and so on) are pretty good at drowning out sudden or irritating sounds that might jar your sleep. If you're interested, the White Noise app's pretty good, and it's free!
There are some bad habits out there as far as sleep goes. If you swap them out for these good habits, you'll be onto a winner in no time:
- Naps are awesome, but don't have them in your bedroom.
- Have a regular sleep schedule.
- Exercise (but don't overdo it).
- Ditch TV and that kind of thing before bed.
- Don't drink too much before you go to sleep.
- Mind racing? Write it all down.
- Relaxing for 30 minutes before bed can help you sleep, and wake up again in the morning. Oh, and on that note, make sure to get out of bed at the same time every morning - no matter how well you slept - our bodies do love a routine!
Waking up in the middle of the night is the worst thing ever. Actually, trying to get back to sleep after waking up in the middle of the night is the worst thing ever. Here's how we get over it every time:
- Sit in a chair, and listen to sleepy sounds: Your body's sleepiness will kick back in after a little while. When that happens, go back to bed again. If it doesn't work, repeat!
- Get up and walk around: It might seem counter intuitive to be up and doing things when you're supposed to be relaxing, but many studies have shown this to work really well.
- Increase your sleepy nutrients, like:
- Vitamin B12
- Foods that have a lot of the protein Tryptophan (Chicken for example)
- Try doing some breathing exercises. One of our favourites is: breathe in through your nose for four seconds, hold for seven seconds, and then exhale for eight seconds. Repeat that three times (if you're not asleep already).
We're confident that if you follow our little rulebook here, you'll find yourself falling to sleep in no time at all. If you decide to give it a try, let us know how you're doing!
Thanks for reading,
Aprés Food Co.