How To Get A Better Night’s Sleep
When you’re working on improving your health and wellbeing routine, how often do you look to your sleeping habits? You may find that you’re overlooking the importance of a good night’s sleep and the role it plays in your brain and body function.
Or perhaps you know just how important your beauty rest is, but you’re not quite sure how to get more sleep. Difficulty sleeping is common. We’re spending more time inside, online and sedentary, which isn’t ideal for our busy bodies and busy brains!
The benefits of a good night’s sleep are plentiful. Not only do you feel better and have more energy, but it helps to reduce stress and inflammation in the body. Your system needs time to rest, repair and detox, and most of this happens overnight while you sleep. So if you’re missing out on snooze time, you may be feeling the effects of this in a few different ways.
But fret not, our tired friends. We’ve got some tips up our sleeve on how to sleep better, that just may do the trick.
Time To Unwind
After a busy day of work, study, running after the kids (or sometimes a combination!), you may be kept awake by your mind running in circles. Hitting the off switch is much easier said than done, so there are a few things you can try that will aid in getting a better night’s sleep.
If you can’t quiet your thoughts, try writing them down. Allowing them to spill over onto paper can be quite cathartic, and if journaling simply isn’t your thing, you could write to-do lists or fill in your planner with upcoming events and how to prep for them! Check out our downloadable planners to help you jot down your thoughts and turn them into actions.
You saw this one coming… put down the phone! Endlessly scrolling Instagram or TikTok is not going to help you unwind, we’re sorry to say. The added screen time keeps you awake and your brain stimulated - not what we want at night time when we’re working on getting a better night’s sleep.
Now, this part can be fun. Your bedroom should be somewhere soft, secure and special to relax in. So spend some time making your room extra cosy with clean, comfortable bedding, some relaxing lighting or even some aromatherapy to soften your senses. And some ultra comfortable loungewear wouldn’t go astray, either!
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Sleep Better With Yoga In Bed
Yep, you read that right! Exercising before bed can sometimes have the opposite effect to wearing you out, it may in fact get that brain stimulated and heart rate pumping… leaving you wide awake and ready to take on the world. So let’s slow it down and simplify it.
Take some hints from your yin yoga teacher and opt for some slow, gentle asanas that you can practice in your pyjamas, without leaving the comfort of your mattress. It’s the perfect way to release tension, regulate your breath and quiet your mind.
Not sure which poses to start with? Our favourites are:
— Viparita karani (Legs Up The Wall)
Perfect for reversing the blood flow after sitting or standing all day, this pose is often called the fountain of youth!
— Balasana (Child’s Pose)
Your safe space in that power yoga class, Child’s Pose is a comforting, decompressing forward fold. To bring extra softness to the posture, place a pillow or two lengthways underneath you, so you have something soft to rest your head and body on.
— Supta matsyendrasana (Supine Twist)
This gentle twist just feels so good to relax in! Releasing any tension from your lower back, it’s also wonderful for digestion and detoxing. What a power pose.
Listen to your body and rest in these poses for 6-10 minutes each, if it’s comfortable to do so. Enjoy deep, belly breaths while you relax into each posture, sending the breath down to any tight muscles or tense spaces in your body. We’re starting to feel relaxed just talking about it!
If you prefer to do your stretches before you hop into bed, we’ve got you sorted. Check out these five stretches that will reduce tension from sitting at a desk all day.
Meditative Stories and Soundscapes to Get To Sleep
We’ll bet you our comfiest blanket that someone has suggested meditation to you as a tool for quietening the mind - and it’s an excellent tip for a better night’s sleep! But meditation can be tricky to master, especially for overactive minds. So why not find a middle ground, with a meditative story? There’s a plethora of podcasts and playlists available on Spotify (or your favourite streaming service) that are designed to help you get a better night’s sleep.
Simply select the story, soundscape or playlist of your choice, settle into your cosy bed and focus on the soft, slow tones of your sleep saviour.
Movement and Sunshine For Better Sleep
Don’t discredit the power of some outdoor time to improve your daily waking and sleep routine! Your body naturally aligns to the rhythm of the waking day, sometimes it just gets disrupted by our modern lifestyles. Try having your morning cuppa outside as early as possible, to get some early morning sunshine and fresh air. This can help your brain produce the right hormones it needs to keep you happy and healthy, but a slow and gentle morning can help with your overall mood and wellbeing. Our co-founder Stevie never forsakes her morning coffee on the back deck, even if it means she’s running late!
If possible, try to fit in a daily walk or some outdoor movement to help your body and brain burn off any excess energy in a healthy and productive way. If you normally do an indoor workout, why not take it outdoors for a change of scenery? Just be mindful to slip, slop, slap if you’re in the sunshine.
It may take some time to find the method of winding down that works best for you, but when you’re waking up refreshed… it’ll be oh so worth it.
If you’re looking for more ways to get healthy and sleep well, check out our article on how going alcohol free can leave you feeling fitter, happier and healthier!