Getting a Good Night’s Sleep

Tossing and turning at night? It could be due to stress, your health or how your bedroom is currently structured.  Here are a few ideas to help you get a good night’s rest.

Not getting enough sleep can have a major impact on your life. Lack of sleep can lead to fatigue, moodiness, overeating, being sluggish and being unable to focus.

The lack of sleep can cause safety issues such as injuries at work or car accidents.

Herewith a list of why getting enough REM sleep can improve your health.

• Strong immune system.
• Mental and physical energy.
• No mood swings.
• Improved brain function.
• Healthy heart and lungs.

People suffering from insomnia should try and practice stress management techniques and learn how to deal with anxiety to improve their sleep. Create a relaxing environment.

Try and avoid using your phone or watch TV before bedtime, rather have a relaxing bath and practice some breathing exercises before falling asleep.

A few suggestions to create the perfect calming sleeping environment:

• Change the colour of your bedroom walls. Soft pastels or neutral tones can calm the mind and slow your brain down to rest.
• Get a few plants they are easy to care for and clean the air.
• Use lightweight bedding like cotton sheets.
• The correct mattress and pillows can also promote a good night sleep.
• Memory foam mattresses are good for people sleeping on their sides or back.
• Stomach sleepers should try a hybrid mattress or mattresses with innerspring coils.

Avoid overly bright lights in the bedroom. Bright lights can interfere with the body producing hormone called Melatonin and this will prevent you from getting a good night’s rest.

Try and use dimmer switches, change your bulbs to a lower wattage and use black out curtains to keep the sun out.

Dim or low light tells your body that it is time to get ready to sleep.

A cooler temperature will promote a better night’s sleep. Should your room be hot, try using a fan to blow cool air onto your body or switch on the air conditioner. Don’t sleep in heavy pajama’s, use a light weight blanket in the summer months.

A few more ideas to help you sleep better at night.

• Reduce noise in the bedroom. Loud noises can make it impossible to sleep. Use a fan or an app that produces white noise to drown out any outside noises.
• Keep a consistent bedtime routine.
• Try to go to bed and wake up at the same time every day.
• Avoid using your phone or computer a few hours before bed.
• Try relaxation techniques.
• Don’t have “midnight snacks” and avoid coffee, alcohol and nicotine.
• Avoid taking naps as this can cause you to wake up in the middle of the night.

Download some sleeping apps that will calm the mind and give you a sense of tranquility.

With a good night’s sleep, you’ll feel positive, stronger, and ready to face the day….