Sweet Dreams: A Recipe for a Quality Night’s Sleep

In a survey conducted by the UK mental health foundation only 38% of respondents were classified as ‘good sleepers’. Whilst having trouble getting to sleep and staying asleep can be frustrating, it can also lead to more serious health issues such as heart disease and obesity. In addition to health problems, lack of sleep can have an impact on your day to day productivity; it can cause tiredness, grumpiness and decreased productivity and concentration. The same survey found that 75% of people with insomnia experienced poor concentration. Getting a good night’s sleep is essential for a happy and healthy life and it’s recommended that adults rest their heads for between 7 and 9 hours per night.

0 Screens

John O’Hagan of Public Health England told The Guardian that the way blue light governs circadian rhythms is a great concern for public health. Blue light is emitted from devices such as phones, tablets and TV’s; it suppresses the production of melatonin which is essential for sleep.

0 cups of coffee after 2pm

It is well known that caffeine consumption has an impact on sleep; this doesn’t mean you have to ditch the coffee altogether but perhaps limit it to the morning. It can take a while to wear off, even if you don’t feel it, so it’s best to avoid coffee after 2pm to ensure you’re more equipped for sleep.

1 set of cotton, silk or linen bed sheets

Cotton, silk and linen are the best choice for bed sheets as they have properties that ensure excess moisture is absorbed; keeping you cool and comfortable throughout the night.

1 carefully placed bed

Having a clear view of your door is a simple way to help you drift off at night as it ensures you are aware of your surroundings, putting your mind at ease.

1 dark bedroom

Blue light can work to disrupt the body’s natural sleep cycles, but so can other lights. Keep the bedroom dark as this acts as your bodies cue to get some rest.

1 comfortable mattress

If you are waking up with aches and pains or struggling to get comfortable it could be sign you are in need of a new mattress. Generally, they need replacing every 7-10 years.

3 relaxing plants

Bringing the outside into your bedroom can be beneficial for many aspects of your health, such as breathing and relaxation. Jasmine is a great bedroom plant as it has relaxing and calming properties which promote sleep. Lavender and Aloe Vera also possess a number of health benefits, making them a fantastic addition to your room.

4 spritzes of sleep-easy spray

Sleep sprays are great for spritzing over pillows, bedding and around the bed area, as they infused with varieties of aromatherapy oils which can work to induce sleep. Certain oils such as vanilla, rose and lavender are calming and sleep inducing.

15-minute Epsom salt infused bath

Having a bath an hour or so before bed is great as the cooling down period after tricks your body into thinking it is night-time; which will help induce sleep once you hit the pillow. Epsom salts contain essential minerals such as Magnesium which help bone health, muscle pain and more. It’s also known to promote a feeling of calm and relaxation.

18°C temperature

Lower body temperatures help us to fall asleep as our body naturally cools as we prepare for sleep; the optimum room temperature for sleep is around 18°C.

20 minutes of meditation a day

Meditation helps to clear the mind and bring it into the present moment. This is great tool to use before bed as taking the stress of the day to bed with you can prevent you drifting off and getting a good night’s sleep. Including 20 minutes of meditation into your nightly routine could see you is recommended to aid sleep, in particularly by decreasing the time taken to drift off.

30 minutes of physical activity a day

Regular exercise helps to increase the amount time spent in the most restorative phase of sleep. Exercise has a number of other benefits such as reducing stress levels which in turn can be aid the sleep cycle. Ensure that your daily exercise is completed 3 hours prior to heading bed, to avoid being overstimulated.

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