Monday, 5 August 2013

10 Tips for a Great Nights Sleep


You might remember my recent post Whats your wake up Call where i listed 9 tips to help you wake up in the morning. Well, since this post I have had a few readers ask me for tips to aid in a great nights sleep. 

Here are 10 tips to get you going:

1. TECHNOLOGY BEFORE BED IS A BIG NO NO

Playing games or browsing through your emails before bed is a big no for me as it over stimulates your brain and falling asleep will be that much harder. Implement a cut off time of 7pm to switch the computer or the ipad off and this will encourage you to relax and fall asleep much quicker. Another good idea is not to bring your mobile into the bedroom at all. I used to use my mobile as an alarm but have since brought a good old fashioned alarm clock, there are some funky cool alarm clocks out there.

2. DO NOT EAT BEFORE BED 

Try not to eat any food right before your bed time as the food will sit in your stomach and struggle to  digest properly. This can make your sleep very restless and uncomfortable.

3. GET YOUR BED RIGHT

Mattresses only have a life span of 7-10 years so, if your mattress is older than this it may be time to invest in a new mattress. If your unsure how long you have had your mattress the signs to look out for are: You or your partner have started to get back pain, the mattress is piling or wearing out, you roll in towards your partner or you can feel the springs through the mattress.

4. STICK TO A REGULAR 'BED TIME'

Sticking to a regular bed time will keep your body clock in check and this will make falling asleep much easier as you will be tired once this time approaches.

5. EXERCISE

Exercising in the afternoon or after work gets those endorphins going but will also make you tired towards the end of the night. Try to avoid exercise at least 2 hours before you go to bed as this may keep you awake. 

6. YOUR SHEETS
This one might seem straight forward but its really important to get your sheets right as during Winter we are obviously colder and in Summer vice versa. If you are a cold person flannel sheets will keep you warm at night and if you are a hot person cotton sheets might be the better option for you as they are more breathable. If you are like me and are a cold person but your husband is always hot, bamboo sheets should be just right as they are a combination of the both. 

7. YOUR QUILT

The quilt you use is also important as quilts all have different fillings and are of different lofts. Quilt fillings vary from wool to duck down to cotton so depending on whether you like a flat quilt as opposed to fluffy or whether you're a hot person as opposed to a cold one these factors all come into play when choosing a quilt. At the end of the day it's important to be comfortable in bed to minimise the tossing and turning we go through if we are too hot or too cold. 

8. TRY NOT TO DRINK TOO MUCH WATER

Drinking water is fabulous for you as it is hydrating not to mention it flushes out unwanted toxins from the body. Therefore it's important to drink lots of water during the day. You should try to minimise the water intake towards the end of the night so that you don't have a broken nights sleep due to having to get up to go to the toilet.

9. AVOID NAPS DURING THE DAY

They might feel great at the time and give you more energy for a few hours but a nap during the day does make going to sleep at night just that little bit harder as your body thinks you have slept already. 

10. DRINK A CUP OF CHAMOMILE TEA

Herbal teas, such as chamomile are fantastic to drink after a meal as they do not contain caffeine (so they won't keep you awake at night), they aid in digestion and they are a relaxant so will help you sleep at night. 

So that's my list, I would love to here your tips for a great nights sleep and might even add them to my list!


antoinette xo



2 comments:

  1. Hey Antoinette, I loved this post. Guess I need to take point no. 3 and point no. 10 seriously :D

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    Replies
    1. Hi Ashwin,
      Thanks for your comment :)
      I think getting your bed right is the first and most important thing on the list as we spend 8 hours+ a night sleeping so it's got to be right. I hope they help you sleep better :)

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