Getting A Good Nights Sleep
I realise that not everybody is the same as me and that lots of people get by rather well on less sleep. What is significant, though, is not just the amount of sleep, but the quality. How well do you sleep at that time? What are your distractions? Are there elements that can help make those hours even better? Besides buying one of our high quality beds there are some things you can do and I’ve put together some of my favourite tips.
First of all, build a relaxing atmosphere. I’m not saying that you should outlaw all colour from your room, but some people are more high-strung to fluorescent pink walls than others. Neutral tones and natural finishes work best, but delicate and calming greens also help to calm us down and prepare us for the night. Consider adding calming scents like lavender which will typically help you drift off. If you’re very susceptible to light, think about investing in some blackout blinds or curtains to block the light. This is helpful if you happen to have a street lamp right outside your window or regularly get cars passing by.
Check your mattress and your linens. If your mattress is ten years old, then the chances are it doesn't support you enough and has bumps and bulges which will disturb you during the night. Time to reinvest in a new one. As for the linen, throw out those manmade fibre layers and go for natural fibres like cotton or 100% linen preferably.
Ban the TV from the bedroom. A bedroom is a place for sleep and your sub-conscience will acknowledge this when you get ready for bed and prepare your mind respectively. Having a TV in the bedroom cancels out that and is likely to keep you awake for longer and not just until you’ve turned it off. The same goes for fluorescent ceiling lights. Nobody can relax in a room that is illuminated like a football stadium. Some small lights with will provide a cosy and relaxing atmosphere.
Dodge coffee and other caffeinated drinks in the evening. I'm guilty of having a double Espresso after a large dinner, but I usually pay by giving up on sleep before one is, not much of an issue on the weekend, but not great if you need to be sat at your desk by 8 am. And of course, warm milk with honey is also helpful, though the science why it works still isn’t 100% conclusive. Either way, it won’t do any harm.
Have you ever considered yoga? I’m not talking high-intensity yoga, but just a few positions that promote calmness and will help you drift off. If that’s not your thing and you have trouble to sleeping, then try a warm bath with lavender oil.
- Lindsey Brown Burden