A good night’s sleep is something to treasure. However, often you don’t appreciate it until it’s just not happening.
Adults need, on average 7-8hours of sleep (& I am talking the restful stuff) each night.
Hmm, need some tips?
😴 Create a routine you can stick to every day
It should include a wind down prior to bed, going to bed & sleeping, as well as waking the same time each morning. Oh, & avoid those cheeky little Nana naps!
😴 NO electronics within 60min of bedtime
💡 Turn off the TV, stop checking your phone &/or computers.
💡 Use it as part of your nightly wind down, have a bath, read a book, put out your clothes for tomorrow, pack a lunch or prep brekky.
😴 Yoga sleep poses
💡 Try some stretches 10-30 minutes prior to bed. This helps with stiff joints, especially the hips & back.
😴 Create an inviting place to sleep.
💡 Turn down the temperature. A cooler room temperature will make your body temperature drop, which will make you sleepier.
💡 Make it dark. Eliminate any lights (phones, routers, even streetlights – try block out curtains).
💡 Some people also like soothing sounds to help them fall asleep. Who doesn’t love the sound of rain on the roof!
💡 Even smell can play a role, so perhaps try an essential oil diffuser or even a pillow spray.
😴 Avoid alcohol & caffeine
💡 They both dehydrate you, so make your last one 2-3hours prior to bed.
💡 Try herbal teas or a golden milk instead.
😴 A shower or bath before bed will help to relax you.
😴 In the morning make sure you get at least 10 minutes of sunlight.
💡 It is the sunlight hitting your eyes, which helps to regulate your circadian cycle (your sleep/wake cycle).
😴 Morning exercise is also a great addition to your routine.
Poor sleep can negatively impact our lives in many ways. It increases our appetites & our weight, in addition to reducing will power. Catching quality zzzz’s is important for physical & mental health.
#SelfCareSunday #Life101 #Recharge #MentalHealth #ConsciouslyNutritious