13/11/2024
1. Going to bed and waking at a similar time everyday makes it easier to fall asleep and stay asleep. Avoid long naps after midday.
2. A warm shower, a cup of sleepy tea(my favourite is Mayde ‘Serenity’), magnesium supplement/rubs/spray, read a book or listen to an audiobook, journaling to let go of the day, a guided meditation and low lighting are all calming ways to wind down an hour before bed.
3. Optimise your environment;
- cool: 18-19 degrees is ideal sleeping temperature
- dark: with blinds drawn and no lights/screens (darkness promotes melatonin release important for falling asleep)
- quiet: utilising white noise/nature sounds can help drown out external noise.
4. Screens can significantly impact our ability to fall asleep and stay asleep from both the blue light and constant notifications. They interfere with our natural sleep hormone release and are very overstimulating. Leave them out of the room or use aeroplane/do not disturb mode.
5. Energy drinks, coffee, black tea and even chocolate can interfere with sleep- try to avoid caffeine after 3pm. Heavy or spicy meals too close to bed can also affect sleep. Avoid exercise 1-2hrs before bed.
