Many UK adults find it difficult to wind down and get a good night’s sleep. Whether it is struggling to get comfortable, restless legs or the inability to turn your brain off, many thingscan inhibit feeling rested.
A solid night-time routine helps encourage your body and brain to drift into the land of nod. Here are some tips to help you improve your routine before bed.
Understanding the importance of sleep
It has always been preached that sleep is a wonder of nature and that it is essential for all aspects of your health. But what exactly goes on when you are asleep?
Sleep is the opportune time for your body to do a bit of a reset. This is on a molecular level as well as a mental and emotional one. For example, when you transition into the REM stage of your sleep cycle, your heart rate and blood pressure drop, giving your heart a bit of a break.
Hormones are also produced at different times of the day. Human Growth Hormone (HGH) affects your metabolism, immunity and muscle production. Having too little orfractured sleep can inhibit these bodily processes.
Creating a relaxing environment
Your sleep environment is perhaps one of the most important factors for quality sleep. There are many elements which you can control to help you dream steadily.
Think about your preferred room temperature. Too hot or too cold can lead to restlessness and an inability to stay asleep. Although the summer months can make this hard to control, invest in a room fan. For extra coolness put a bowl of ice in front of it to spread the cold air around.
Noise is another nighttime disrupter. If you live in a high–traffic area, you may find it impossible to ignore the road sounds. White noise machines have been hailed as game-changing for infant sleep, but adults can benefit as much from them.
Establishing a consistent routine
Having a consistent bedtime routine can trick your brain into winding down, enabling you to fall asleep quickly. You could start the evening with a warm cup of black tea. Although large amounts of caffeine are not recommended, a warm drink can help you to begin to relax.
Calming techniques such as meditation or mindfulness are a great addition to your routine. This can help to quieten your brain and switch off from the stresses of the day. These practices are also great for reducing anxiety.
Get into the habit of turning all screens off about an hour before bedtime. Screens emit blue light which prevents your body from releasing melatonin, the sleep hormone. Instead, try listening to an audiobook or reading. This will also make for interesting dreams, so maybe avoid the thrillers and horror books!
A new routine takes time to stick, so make sure you are constantly implementing it for a couple of weeks before you notice a difference.
Main Image – Photo by Taryn Elliott: https://www.pexels.com/photo/white-and-brown-throw-pillow-on-white-bed-4440220/