Ways To Sleep Better: Stop Hitting ‘Snooze’ and Follow These Sleeping Tips.

Sleep is essential for optimal mental and physical health. Alas, nearly half (48%) of all Australian adults report at least two sleep-related problems. Many things can contribute to a poor night’s sleep, including chronic pain, a buzzing brain and some may even blame the moon! So, how can you ensure you’re getting enough shut-eye to maintain your quality of life? Here are some tips on how to improve sleep to help you drift off faster and wake up feeling rejuvenated. 

Establish a Routine 

Creating a consistent pre-bedtime routine is key to better sleep. A bedtime routine might start around two hours before sleep. This routine could include dimming lights around your home, switching off electronics, reading a book, taking a bath or anything that can help your body and mind to relax and prepare for restful sleep. 

Stick to a Schedule 

Going to bed at the same time each night and waking up at the same time each morning, even on weekends, can regulate your body’s internal clock. A regular sleep schedule helps your body to adapt to when it’s time to sleep and when it’s time to be awake. A consistent sleep schedule will enable you to fall asleep more easily.

Be Mindful of What You Eat and Drink  

Too much sugar or caffeine in the evening may disrupt your sleep cycle, cause a restless night of tossing and turning and even cause bizarre dreams or nightmares. Caffeine blocks adenosine receptors, which are your brain’s sleep-promoting receptors. Sugar spikes your insulin levels. Insulin is a hormone that works to regulate your blood glucose levels, converting sugar into energy. A spike in insulin can leave you feeling overstimulated, resulting in poor sleep. Other foods may upset your digestive system e.g. dairy or gluten intolerances. Pay attention to the foods you eat in the evening and how you sleep to learn what does or doesn’t work for your sleep routine.

Avoid Electronics and Block Blue Light Before Bedtime 

The blue light from electronics like phones and tablets can interfere with melatonin production (the hormone that helps us fall asleep). If you find it hard to switch off electronics at least an hour or two before bed, wear blue blocker glasses with red lenses to block out the harmful light and help your retina adjust to evening light to assist your body clock and prepare you for sleep.

Wind Down Your Mind

Feel like you can’t switch off your mind at night? Your brain might still be in a high frequency! There are five types of brainwave frequency ranges used at different times of the day. Delta range is 0.5Hz-4Hz - this range is when you are in a deep sleep and your body is healing. Theta range is 4Hz-8Hz - this range is when you are in light sleep and REM sleep (rapid eye movement). You can assist your mind in slipping into a slumberous state in various ways, including meditating, listening to relaxing music and reading a book. If you have a PEMF mat, you can use a program with Delta and Theta frequencies. Our favourite BEST CELLF Infrared PEMF Mat programs to assist sleep are PC, P7 or P8.

Cool Down

Research has found the ideal sleeping temperature is around 17 to 19 degrees Celsius. If heat is a problem, some solutions can be to sleep under a light coverlet instead of a heavy doona, open a window, have the fan or air-conditioning on, sleep in minimal clothing and have a cool shower before bed. Drinking alcohol before bed may also increase the body’s temperature, so if this is something you have noticed, try limiting alcohol consumption in the evening.

Amazing Sleep, Incoming!

Get better sleep tonight with simple tips like establishing an evening routine and schedule, watching what you eat and drink, avoiding electronics and using a PEMF mat. We all know how poor sleep impacts our mood and function when we’re awake. So, it’s important to prioritise sleep and create good sleeping habits to ensure short and long-term well-being. With these sleep tips in mind, sweet dreams are just around the corner!