10 Tips for Getting Better Sleep
Getting enough sleep is one of the biggest contributors for good health and beauty including healthy and radiant skin!
During sleep, the body can work on repairing itself undisturbed. It can also begin the process of ridding the tissues of toxins and waste materials.
People differ a bit in the amount of sleep that they need. By the time you are an adult you probably have a good idea of how much you need, even though you may not adhere to it. Average sleep needs are from seven to nine hours (it’s a myth anyone needs or can sustain on less than seven!), and the hours before midnight are the most valuable when it comes to restful sleep. The body responds best to the same pattern of sleep week by week. If possible, make certain nights late nights and others early ones. Bodies like routine, even if people don’t!
In order to sleep, both your mind and body should be relaxed. Some people can just get into bed and fall asleep right, others, for a variety of reasons, have difficulty. If you have trouble getting to sleep or have issues with insomnia, it may be due to habits you have. Habits around things like eating and screen time are critical for sleeping well! See the following list for the habits you’ll want to incorporate in your life.
Try as many of the following as possible
- Stop working. You have put in a busy day, you deserve to rest. Whether it is ironing, washing dishes, or doing office work, make a conscious decision to stop.
- You may think that watching TV or a video is one of the most relaxing things that you can do but it isn’t. Turn off the TV, computer and phone!
- Enjoy the silence or put on relaxing music.
- Make yourself a warm drink made from milk, or milk alternatives such as almond milk or oat milk. Milk is rich in calcium and promotes sleep. Or have a cup of herbal tea designed for bedtime, such as chamomile tea which makes you sleepy (a great trick if you’re feeling too awake!).
- Eat your main meal at least two hours before going to bed to allow it to digest and to get rid of any uncomfortable “full” feeling. Don’t eat anything rich just before bedtime, but don’t go to bed hungry either! If hungry at bedtime, eat something like plain crackers or a small sandwich about half an hour before you retire.
- If you have to remember something the next day, write it down and leave it in a prominent place outside the bedroom. The same applies to problems! Write them down and resolve to deal with them in the morning.
- Warm baths are relaxing last thing at night. Pamper yourself! Add some relaxing, perfumed bath preparation, light a candle instead of turning on the light. Lie back and let your tension float away. See this bath guide.
- Keep your bedroom as neat as possible so it is a special place to which you enjoy going. Light some incense or vaporize essential oils, choosing relaxing scents, not stimulating ones. Put water into the top of a vaporizer and add a few drops of essential oil. Then put a lighted teacup candle underneath. There are also tons of electric diffusers available now!
- Choose candlelight instead of electric light for a very relaxing atmosphere! (Make sure to blow out the candles before falling asleep.) If you use electric light make sure it is only at a low light level for an hour or two before bed. When our eyes detect low levels of light it signals the body that it is nighttime and to start going to sleep. Lighting is a huge contributor for getting sleepy or not!
- Make love with your partner. This may well keep you awake longer than you intended, but sleep is always quick to come and very deep afterwards.
Hathaspace Marble Diffuser
Good Sleep Blend Essential Oil
Bodha Smokeless Organic Incense