Top Tips for a Restful Sleep

Did you know adults should be getting 7-9 hours of sleep a night? If you struggle to switch your mind off and have a restful sleep read on for some top tips to help you get the rest that you need.

Light exercise in the evening

Try some light exercise in the evening such as yoga or a gentle walk. Try not to do anything too strenuous though and finish up at least two hours before going to bed. According to the National Sleep Foundation, exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep.

Have a nice, relaxing bath

Try adding some lavender bath salt or oil to your bath to really encourage that relaxation. It’s a good idea to have a bath about an hour before bedtime to give your body a chance to cool down so you can be ready for bed.

Avoid screen time

Having a quick scroll through social media or your messages before you go to bed could be affecting your sleep as the blue light omitted by the screen makes us more alert at night, confusing our bodies on when we need sleep. Set yourself a digital curfew and turn off those screens at least an hour before you go to sleep.

Use a pillow spray

There are many pillow sprays out there that contain natural ingredients such as lavender and jasmine to promote a restful sleep. You can even get pulse point roll-ons too which are easy to take with you if you’re travelling or staying away from home.

Avoid caffeine 

As you may well know, caffeine is a stimulant and it has been said that it can affect you as quickly as 15 minutes after consumption! Avoid having caffeinated drinks close to bedtime and swap them for a calming herbal tea such as chamomile instead.

Write down your thoughts

If you find your mind is racing with thoughts, keep a journal on your bedside table so you can write your thoughts down and clear your mind. That to do list will still be there in the morning!

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