Sleep is crucial for helping our immune system, as well as helping us feel lively and capable of making good decisions. It also plays a vital role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
Top Tips for Super Sleep
- Make sure your room is dark. This is crucial for your melatonin production. Melatonin is your sleep hormone.
- Try and keep to a regular sleep schedule, and stick to it.
- Use ear plugs, even if it’s not noisy when you get into bed.
- Try not to eat at least 2-3 hours before your planned sleep time.
- Remove screens and unplug all electronic devices in your room an hour before you plan to sleep.
- Buy an alarm clock and stop using your phone. For some the phone it’s just too much of a distraction.
- Try alternate breath breathing before bed.
- Try this classic end of yoga class exercise clench each muscle in your body and hold that tension, before letting it go, you’ll notice how this can relax our body completely.
- Create a calming routine before bed (e.g. a relaxing bath and maybe a cup of chamomile tea). Try adding Epsom salts in the bath, which contains magnesium which can help with relaxation and sleep.
- Try a mindfulness meditation.
You might find your only need one or two of these to see an improvement or you may require most of them to get a restful night’s sleep. I would recommend trying a couple at first on night 1, and then add to this each night until you find the right mix of tips that work for you.