Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

Ready, set, sleep! Simple steps to encourage better sleep

by Naomi (follow)
For my recipes recipeyum.com.au/cookbook/108127/ and healthy options and tips on healthyhints.com.au/profile/108127/
General Wellness (161)     
Sleep is one of the pillars of health and is as essential to our bodies as clean air, nutritional food, exercise and water.

Good quality sleep can decrease heart disease, stoke risk, obesity, depression and improve overall wellbeing, brain function and immunity.

We all need a good nights sleep. Image courtesy of Pixabay

The first step to encourage good quality sleep is to have a good bedtime routine. It works by establishing a sleep-wake cycle within the body that creates melatonin, the hormone that makes us sleepy.

Having a warm shower, reading a book and then turning off the light at roughly the same time every day and waking at the same time will reinforce your body’s cycle.

This can be difficult on weekends and holidays! The research suggests that limiting changes by 1 - 1 1/2 hours on weekends, where possible, will not dramatically change the overall sleep-wake cycle.

During the day...

A good sleep at night starts with what you do during the day!

Limit daytime naps
Long daytime naps can interfere with nighttime sleep, however a short 30 minute “Nanna nap” may replenish your energy. Avoiding naps late in the day is key to a good nights sleep.

Watch what you eat and drink
Different food and drink can have a stimulating effect and effect your ability to sleep.

Caffeine, a stimulant, can take hours to wear off and working out how this effects your body can mean you can still enjoy a cup without compromising sleep.

How sensitive are you to coffee? Image courtesy of Pixabay

Alcohol may initially make you sleepy but can affect the quality and ability to stay asleep.

Try to avoid being hungry or too full at bed. Try not to have heavy or large meals within a couple of hours of bedtime.

Regular physical activity is good for you and also promotes sleep. Try to keep rigorous activity for the daytime and too close to bedtime.

Ready, set, sleep!

Create a room ideal for sleeping
Artificial, natural and screen light make it challenging to fall asleep as the blue screen light suppresses melatonin, a sleep-inducing hormone.

Having a dark, cool and quiet room may promote better sleep by cueing the body to increase melatonin production.

Consider using room-darkening shades, eye masks or a fan to help create an comfortable environment.

Recent studies have shown that listening to soothing music with a slow rhythm of 60 to 80 beats per minute, can help lull you to sleep.

Calming exercises
Doing calming activities before bedtime, such as using progressive relaxation techniques, will promote better sleep.

To start, tense the muscles in your toes for 5 seconds, hold and then relax for 30 seconds. Repeat twice. Progressively work your way up the body to your neck and head.
Warm bath before bed or shower
Taking a warm bath or shower before bed and stepping into cool air causes your body temperature to drop quickly. This drop slows your metabolism faster and will prepare your body for sleep.

Relax, snuggle up and sleep like a baby...

Sleep like a baby. Image courtesy of Pixabay

Quick tip 8 sleep easy success
How to sleep well naturally
4 Natural sleep remedies

#General wellness
I like this Article - 5
[ print friendly ]
More Articles by Naomi
This is the best gluten free muesli that I have ever made
This zesty scrub is chemical free and gives you smooth feeling skin
Mulberries are full of nutrients and powerful antioxidants, and they taste delicious and sweet
These tasty, healthy icy poles are great for summer! They use four ingredients and are naturally pr...
This delicious and healthy slice is a great way to increase your vegetable intake
Adding strawberries to your diet is an easy way to improve your nutrition and health
view all articles by Naomi
Articles by Naomi on Other Hubs
ID: 70152
[ Submit a Comment ]
Trending Articles
I love hard boiled eggs but become frustrated when I peel them and the whites come off with the shel...
Roast the pumpkin and give new life to this family favourite! Roasting caramelises the pumpkin and ...
When using this scrub in the shower, my skin feels smooth and hydrated
It can be hard to start a new fitness regime and many people are put off because they think getting ...
by Jay
There are varying opinions on whether a daytime nap is good for you or not
According to modern day science, zero calorie food means that the amount of energy spent in digestin...
by BK
This natural haircare recipe is quick and easy to make, inexpensive, alcohol-free and gives my curls...
Though dental enamel is one of the hardest substance in our bodies, it is also** fragile and can be ...
It is amazing to me all the different ingredients that a simple coconut provides us with: flesh, wat...
There is no disputing that technology has bought many gifts to our every day lives
Nutrition (266)
Vegan (122)
How To (64)
Lists (61)
Hygiene (35)
Yoga (29)
Featured on Other Hubs
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version