With the clocks going forward this weekend, a lot of our sleep patterns can get disturbed. So even though our evenings will be lighter and sunnier days are coming - we do lose an hour of sleep.
Which is why it is so important to try and get as much as we can. Falling asleep fast and staying asleep is the key to a restless slumber so we can wake up feeling and being our best. How Long Should It Take To Fall Asleep?
Try and go to bed at the same time every day - your brain and circadian rhythm likes routine. It should only take about 15 - 20 minutes to fall asleep (as long as you're keeping this routine then this can be achieved).
An hour before bed, turn your lights down (to tell your brain its bedtime), try to keep your bedroom cool (18C is best), dark and gadget free. Try to relax - read a book or listen to some calming music and mist some lavender infused Pillow Mist. This will help to calm any thoughts before bedtime.
If you can take a hot bath or shower before bed, your body temperature will fall afterwards helping your brain to naturally feel like going to bed. Adding Magnesium rich bath salts or a sleepy shower mist can also help you to wind down.
How Many Hours Sleep Do We Really Need?
Depending on your age, the hours of sleep you need is very important. The average adult needs at least 7 hours sleep, if not more. Even if that means going to bed a little earlier to get those few extra hours.
If you wake up at dawn, those first rays of sunshine are full of Vitamin D and anti-inflammatory skin healing red light rays - and (for the first 45 minutes or so) it doesn’t contain any of the harmful UVA and UVB rays. So if you can have a coffee or check your emails etc by the window and give your skin just 3 minutes of natural light, it will set your circadian rhythm for the rest of the day - and you will be able to fall asleep more easily. (It also stimulates collagen, increases bone healing and heals wounds.)
How to Improve Sleep:
If you drink coffee or tea - try to only have it in the morning. (Caffeine stays in your body for at least 12 hours). And if you can, try and take a brisk walk first thing - or exercise for 30 mins during the day - but ideally not any closer to 2-3 hours before bedtime to allow your muscles to relax before sleep.
What To Do If You Can’t Sleep:
Don’t lie in bed awake, if you can’t sleep for more than 20 minutes - get up and read in another room. You can even light a relaxing candle whist your reading. The warm light will help to sooth your eyes. Then go back to bed when you are tired.. So your brain only associate's bed with sleeping. Another way I like to aid sleep is practicing some deep breathing.
Deep breathing exercises are a simple and established way to relieve stress and may help with sleeplessness. This exercise requires a few simple steps:
Lie down on the bed, find a comfortable position, and close your eyes.Gently rest one hand on your chest over the heart and the other hand on your stomach. Slowly inhale, noticing your stomach rise. Hold your breath for a few seconds. Slowly exhale, noticing your stomach fall. Continue this pattern of breathing to help release stress and tension in the body.
I hope by sharing my sleep secrets, they will help you and give you the restful and rejuvenating nights sleep that you deserve!
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