A good night’s sleep is something to treasure.  However, often you don’t appreciate it until it’s just not happening. 

A good night’s sleep is precious.
Photo by Annie Spratt on Unsplash

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

Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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