Switching the lights off is the easy part, switching your mind off can prove altogether more complicated. Tossing and turning, unable to fall asleep night after night is frustrating and can negatively impact your day. Equally, the day you’ve had can negatively impact your sleep cycle. Making just a few small changes to your daily routine can help you to get the shut-eye you desperately crave (and no, we’re not going to suggest counting sheep).
When you’re desperate to lie down and relax, slugging away on a treadmill is naturally unappealing – but hear us out. Regular physical activity can help you to clear your mind and fall asleep faster and easier. There’s no need to start running marathons, but finding time to fit in the odd workout is very likely to have positive effects! It’s recommended that you engage in at least 150 minutes of aerobic activity a week, though for a good night’s sleep it’s best to avoid exercising too close to bedtime as the surge in endorphin’s may keep you up. Plus, with all the other benefits of exercise such as looking and feeling great, it’s definitely worth a shot!
- Turn. It. Off.
Many of us like to relax in front of the TV at the end of the day, something that you may feel is benefiting you when in fact it’s doing quite the opposite. The light from your TV or laptop screen suppresses the production of melatonin, pivotal to helping you fall asleep, whilst watching films or shows can actually stimulate your mind as opposed to unwinding it. There are plenty of other ways to relax before bedtime such as listening to music, or simply making sure you allocate some media-free time before you plan on going to sleep.
Relaxing essential oils can help to soothe and calm you, stimulating a good night’s sleep. Certain blends and combinations of essential oils can have different effects, so it’s all about finding what works for you. Lavender is a key component in many blends for its soothing properties and ability to induce sleep. You can find lavender essential oil in our Bedtime blend from the Amora™ Pure Essential Oil range, along with clary sage which has a sedating effect, whilst lavender is blended with geranium in Relax Me, both created to help send you off into a blissful sleep. Try adding a touch of Relax Me or Bedtime to your Amora™ Scent Hub, to release a fine mist of 100% natural essential oils in to the air. All you have to do is kick-back, relax, and experience the benefits of aromatherapy.
This means going to bed at the same time every night and waking up at the same time every day. May sound a bit mundane, but getting your body into a routine will help you switch off and switch back on. Once you’re settled into your sleep routine, try not to break it even at weekends (easier said than done), to make sure you’re body clock is right on time!
- Cut Down on the Caffeine
This doesn’t mean cutting out caffeine altogether, but keeping an eye on the time as you go to grab your afternoon pick-me-up can have a real impact on how well you sleep. As a stimulant, it’s best to avoid caffeine where possible as the effects of caffeine persist for several hours and cause sleep problems even ten hours after consumption! Whilst you’ll need to question whether to have that final cappuccino, you may also find it beneficial to monitor your intake of fizzy drinks, iced tea, over-the-counter medications and even chocolate in the lead up to bed.
Here’s to a great night’s sleep!