From Healthy Diets to Sleep Fragrances: Our 12 tips on getting a good night’s sleep
Does it always seem like that there just aren't enough hours in the day? We attempt to balance our work, our family, and our hobbies and we're left enough with barely enough time for sleep – and oftentimes it’s restless distracted.
Missing out on quality sleep affects us more than we think. It can result in low energy levels thereby negatively affecting mood and thus productivity. Long term, sleeplessness may cause serious medical issues.
So, how does one ensure a good night's sleep?
STACK THE CHIPS!
1) Reset your Body Clock
The body clock, or circadian rhythm, follows a 24-hour cycle, telling us when we need to sleep and wake up every day (We have been training for this cycle for our entire lives). Our clock responds to light and darkness, hence exposure to artificial light at night can interfere with the rhythm. (PUT YOUR PHONES DOWN!)
2) Set a Bed Time
Do your best to go to bed with some consistency and in time, your body clock will begin to adjust to your new schedule (You’re disciplined with eating and working out, right? Sleep can take similar scheduling).
3) Don't Oversleep
Sleeping in on weekends can worsen the problem. Stick to your sleep schedule even on weekends and catch up on lost sleep by napping during the day. Painful to hear, we know, but you’ll feel better for it.
4) Get the Right Light
As light and darkness can influence the functioning of your body clock, it is important to control the amount of light you are exposed to at night. Even TVs can trick our minds…all light, be cognizant of it.
Ensure that you get a healthy amount of sunlight or natural light during the day – try to get outside for at least 15 minutes/day. A dark environment during the day can confuse your body clock and may hurt your eyes.
At night, ensure that you reduce your exposure to artificial light. Avoid using devices like your phone, computer, and television before bed time. Also, ensure that your bedroom is sufficiently dark and at a comfortable temperature – we like it in the lower-mid 60s and as pitch black as we get make it.
7) Eat Healthy
A healthy diet can work wonders. Avoid stimulants like caffeine and nicotine as much as possible and try not to binge on sugar before bedtime – digesting takes work that can leave you feeling bloated and tired. Eat moderately at dinnertime and avoid oily and spicy foods.
If you experience stress, it can affect the quality of your sleep. Try techniques like meditation and yoga to de-stress before bedtime. Simple breathing techniques go a long way. You can also try reading a book, taking a long, comforting bath and listening to music to relax and get in the right mood for a good night's sleep.
9) Make Yourself Comfortable
The quality of your sleep largely depends on your sleep environment. Set up an environment that is optimal for uninterrupted sleep. Park that phone for the evening, outside the bedroom, if you can.
10) Reduce Noise
Make sure that there are external sources of noise like traffic or loud neighbors. In case you find yourself living in an area where you cannot reduce external noise, invest in a good pair of earplugs. We love swimmer’s ear plugs made from wax.
11) Get a Comfortable Bed
The most important part of your sleep environment is the bed and mattress. Invest in a good bed and mattress to ensure uninterrupted sleep. A good mattress can last a lifetime.
12) Use Sleep Fragrance
Sleep fragrances like Aromaflage Botanical Sleep Fragrance can induce sleep, ensuring that you wake up the next day feeling rejuvenated. It is also completely natural and free of harmful chemicals. We love ours and use it daily! Try it out today!