Tips to help you sleep better
29th April 2018
We often hear about our your hectic days and how that sometimes makes it really difficult to look after yourselves. Getting into a good sleeping pattern is so important for helping you wake up feeling well-rested and ready to embrace the day’s challenges. Try our top sleeping tips to wake up to the best version of yourself.
Keep the times you go to bed and wake up regular in order to get the internal body clock used to a routine. This helps you fall asleep and stay asleep during the night.
Relax before bed by keeping away from bright lights, avoiding using your phone a couple of hours before bed, practising relaxation exercises like light yoga or even just reading to settle yourself.
Create a restful environment
Ideally, your bedroom will be dark, quiet, cool and tidy (we know this isn’t always possible!) Some people like to scent their room with lavender as it’s known for relaxing nerves.
Take a relaxing shower
Jumping in the shower before bed has been known to induce a deep sleep because the rise then fall in body temperature promotes drowsiness.
Exercising is sure to help you improve your health and sleep but make sure you don’t do anything active late on in the day as it can be too stimulating for some due to increased alertness and hormones like epinephrine or adrenaline.
The 4-7-8 technique
A breathing technique pioneered by Harvard-trained holistic health doctor Andrew Weil, the 4-7-8 method helps you relax and fall asleep by increasing the oxygen in your bloodstream and slowing your heart rate. Here’s how it’s done:
- Lightly touch the ridge of tissue behind your upper front teeth with your tongue and keep it there.
- Exhale fully through your mouth with a whooshing sound.
- Close your mouth and breathe in quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale fully through your mouth with a whooshing sound to the count of eight.
- Repeat the process three times more.
Have you found these tips make a difference to your sleeping habits? Or maybe you include a cup of our Sleeptox, made with soothing lavender, valerian root and chamomile, in your bedtime ritual – whatever helps you relax at night time, we love to see your pics on Facebook, Twitter and Instagram.