Have you ever wondered why sleep is so essential to our physical and mental health? While we sleep, many important functions happen that help the body in physical recovery and repair, support brain development, cardiac function and body metabolism, as well as improving memory and mood. On average, an adult should get seven or more hours of sleep daily. But despite its importance, there are still plenty of us facing the day bleary eyed, reaching for a strong coffee to keep us awake. There are some seasons in life when a lack of sleep is a given (like those early months of parenting), but the good news is there are some simple ways to improve your sleep and get much needed rest.
When day turns to night
There are some key habits to do while the sun is up that will positively influence your ability to fall asleep (and stay asleep). The good news is that they also promote better health and wellbeing.
Get outside
Nothing beats soaking up some Vitamin D outdoors (with sun protection of course). Aim to get a daily dose of sunlight in the morning to help normalise your circadian rhythm and let your body know it’s daytime. Looking in natural light without sunglasses for a few minutes is effective too.
Limit caffeine
We all love our coffee but there is such a thing as too much of a good thing. Try to consume a limited number of caffeinated drinks in the morning and avoid after 2pm, or at least seven hours before bed, as it can otherwise negatively affect your sleep.
Move your body
Getting daily exercise has numerous health benefits – one being its positive impact on sleep. Physical activity initiates change in energy use and body temperature that promote deep sleep. However, it is not recommended to exercise intensely prior to bed as it may hinder your body’s ability to effectively settle down before snoozing.
Establish a night-time ritual
What you do prior to your head hitting the pillow can make the difference between tossing and turning for hours or falling quickly into a deep sleep. Creating a consistent pre-bed routine that allows you to unwind and destress before bedtime is key. Here are some positive habits that will bring you one step closer to restorative sleep.
A bath or shower
A long soak will wash away the day and get you in the mood for relaxing. Follow this by lathering on a body oil infused with essential oils for the perfect unwinding routine. Try the ASPAR Lavender & Patchouli Body Oil, designed to relax the muscles and calm the mind. Your skin will feel smooth, and your senses uplifted.
Journaling
Get those thoughts swirling around your head out onto paper with a regular journal practice. You can write about the things you are grateful for to end the day on a positive note or simply write down how you are feeling.
Dim the lights
Bright light in the lead up to sleep is a definite no. Instead opt for mood lighting that will make the transition to bedtime easier and help contribute to your body’s production of melatonin (a hormone that promotes sleep). Use a bedside lamp like the beautiful Icarus Light for reading or use a floor lamp like the Flexure Light for socialising and relaxing in the evenings in your lounge room.
Switch off devices
Aim to turn off your technology 30 minutes prior to bedtime to ensure it doesn’t impact on quality sleep. Mobile phones, tablets and laptops all emit blue light, which can make it hard to unwind and suppress your natural production of melatonin. A good practice is to plug your phone to charge in another area of your home, out of your bedroom – so it is not tempting to scroll social media or shop online when you’re lying in bed.
Create a sleep-inducing environment
Your bedroom should be a sanctuary that makes you feel relaxed and comfortable. There are some key elements of creating a zen space that will help you to drift off to sleep faster and help you to stay asleep too.
High quality bedding
Make your bed inviting by selecting beautiful sheets, doona and blankets that are soft to touch and help to regulate temperature. We love linen as it gets softer over time and has temperature regulating properties keeping you warm in winter and cool in summer. We can’t go past the Linen Quilted Bed Cover in natural colour.
Aromatherapy
A subtle scent that evokes feelings of calm can help you ease into sleep. Trying diffusing essential oils like a lavender blend, which is known to harmonise the nervous system and induce sleep. Our favourite is the iKOU Lavender Essential Oil. Sweet dreams…
Avoid light disruption
Excess light exposure can alter your circadian rhythm, so it’s important to make your bedroom dark with blackout curtains or an eye mask to block out light from outside (like traffic and streetlights).
White noise
A peaceful environment where noise is at a minimum is not always an option, especially if you live in the city or near a busy road. White noise machines can be a perfect option to help you get a quality night's sleep by masking environmental or outside noises that are causing disturbed sleep. They not only can help you get to sleep but also stay asleep, and can aid in training your brain to know when it's time for slumber.
Having a good night's sleep is essential for both our physical and mental wellbeing. Consider all the actions that you can take from tonight to ensure your best night's sleep yet. Following these steps should give you the best chance at getting quality shut-eye tonight and helping prepare you for what the coming days may hold. With some effort, you'll start falling asleep with ease each night!
