How To Get A Good Night's Sleep

by - February 25, 2022

 In the modern world, there are many things that can stop you from sleeping soundly. Some of these things are totally out of your control such as sunlight or traffic noise, but others can be controlled or adapted to ensure that you can benefit from a better night's sleep. If you're interested in finding out more about how you can increase your chances of sleeping well, then read on to uncover some of the most effective steps that you can follow today to reap the rewards in no time at all.


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Don't Eat Before Bed 


One of the best ways to boost your likelihood of benefiting from a good night's sleep is by avoiding food for at least 2 hours before bed. When you go to sleep at night, your body starts to slow down and enter a kind of hibernation mode; during this time, your metabolism (and digestion) slows down dramatically. This can mean that it's much more difficult for you to digest food during the night, especially when it comes to foods which are spicy or oily. Eating something spicy just before you go to bed is a sure fire way to reduce your chances of getting a good night's sleep, as you will experience gastrointestinal distress and discomfort throughout the evening as your body attempts to digest what you have consumed. Be aware of alcohol consumption - quitting is your best bet for the most amazing sleep (once your dopamine levels and other chemicals have rebalanced) but if you do drink, try to stop drinking at least four hours before going to bed so that your blood sugar levels don't wake you up in the middle of the night.


Make Exercise A Daily Priority


Working out daily is another excellent way to improve your sleep schedule, as you should aim to take part in at least 30 minutes to an hour of vigorous exercise if you want to get a good night's sleep. Exercise is vital as it provides you with the opportunity to burn off excess energy, encouraging your muscles to tire out and require a rest. Taking the chance to exercise every day will transform your sleep quality, helping you to fall asleep faster and stay asleep longer. It's important that you can remember not to exercise within an hour of going to bed, as you will likely experience a rush of endorphins during this time that can cause you to feel more awake and alert. Schedule your exercise sessions for the morning or mid day to benefit most. Going outside for at least 30 minutes before midday is even better as it helps your circadian rhythm to realise what time it is so that helps you fall asleep at night too.


Explore Natural Sleep Boosters 


There are many natural sleep boosters that you can utilise to improve your chances of getting a good night's rest, starting off with chamomile tea. The chamomile plant has long been known to have sleep inducing effects, as many cultures have used the flowers to make holistic medicines for hundreds or even thousands of years. Drinking just one mug of chamomile tea around an hour before bed will encourage you to drift off faster and experience less interruptions during the night, so it's a brilliant option to explore. Other natural sleep enhancers include things like night-time CBD oils, which have grown in popularity over the past decade. Just make sure you have that extra wee before bed!


Earplugs & Eye mask


If you're one of those light sleepers like me, an eye mask and ear plugs are also essential to get that sweet deep kip. Especially if you sleep next to a snorer! The mask blocks out not just streetlights or natural lights coming through windows but also any lights from electronic devices that can interfere with your sleep. An extra tip is to remove all devices - I charge my phone in another room overnight to reduce that light pollution.


Relax Before Bed


Try a meditation or some deep breathing, breathing in for the count of 4, holding for 7 and exhaling for 8 is a good one that activates your parasympathetic nervous system and gets you feeling calm, safe, relaxed and ready to sleep. A hot bath also helps you to feel sleepy and relaxed. There are some great free meditations on Insight Timer as well as Hypnotherapy recordings on apps such as Gaia that can help you reduce teeth grinding and jaw clenching also if you suffer from that.


Getting a good night's sleep has never been so simple when you can utilise some of the excellent ideas detailed above! 


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