Monday, January 16, 2017

8 Things You Need To Do To Sleep Better

Nothing is worse than hearing your morning alarm and feeling so sluggish you simply cannot get up.  But, instead of reaching for the snooze button in the morning here are 10 simple changes you can make to help you sleep better and get a totally new vibe in the morning.

1: Routine 

Experts say 10pm is the optimum time for hitting the sack.  Due to your body producing more melatonin and less cortisol.  Try setting yourself a ‘sleep alarm’ to remind you 30 minutes before bedtime.  Stick to this routine every day.


2: More Routine!

Create a bedtime routine.  Removing make up, taking a bath or reading.  Whilst you are completing these tasks try to unload all the problems of the day, take time to reflect. The human body needs to be programmed and loves routine.  Your stress levels will begin to drop if you do the same rituals every evening.

3: Refresh Your Bed


It sounds simple but making changes to your bed such as ensuring your mattress is in good condition, finding the right pillow for you or purchasing some great quality bed linens will instantly lift your mood and make you feel cosier.  Leading to a better night sleep.

4: Switch Off!

Shut down all electronic devices 60 minutes before your bedtime.  This includes telephones, TV and radio.  Use the hour before bedtime to tidy the day away, read a book and start your bedtime routine.

5: Get Fit

30 mins of exercise a day. This fun morning cardio routine is easy to fit into your morning.  Running and swimming are excellent for helping you feel more tired.  Just don’t do it too close to bedtime.  


6: No More Late Night Nibbles 

Eating gives your body a job to do and therefore eating late at night is asking your body to do two opposing jobs at once.  The prime time for your last meal is 6pm at night, giving you plenty of time to digest.  If this isn’t possible then make sure your evening meal is free of gluten and carbs, here are a few ideas to get your going 


7: Meditation



Meditation is both a great way to start and end the day.  Follow these simple techniques of allowing your monkey mind to run, then slowly reassuring yourself that nothing can change from yesterday until tomorrow, no matter how much you let it stress you out. 

8: If All Else Fails, Get Up

If you truly cannot get to sleep advice from the experts is to get up and do a gentle task until you feel tired, then try again.  Never let yourself feel stressed in bed.  Train your body to see this space as a shutdown zone.  

And remember, hitting the morning snooze button is going to make you feel worse.  Make sure you set your alarm for the same time every day and you get out of bed straight away.  If you make these 8 simple changes to your life, you’ll be springing up and hitting the day with a smile.



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