5 Super Tips for a good night’s sleep

Getting a good night’s sleep is essential for your overall health and  wellness.

Studies have shown that a lack of good sleep can significantly affect your health and lead to more serious medical conditions like obesity, high blood pressure, heart disease, and even diabetes. As step 1 of the self-care theme this month, I wanted to include a quick and easy guide to a good night’s sleep.

How to create your own space for relaxation

Creating a relaxing space is the most important to make sure that your space is for sleep and sleep alone. Your mattress, pillows and duvet contribute to your comfort so always make sure they are clean and fresh and your pillows are nice and plumped up. If you need to invest in a new mattress – do it. When you think of how long an average person spends sleeping
‘If you live, say, 75 years, that’s 25 years asleep, or 9,125 days’ (source, Source The Guardian

1. Deep breathing 

Breathing is free!! so take a deep one and release those endorphines!

The benefits of deep breathing

Deep breathing sends a message to your brain to relax and calm down and lets your system know that you are not in danger. Oxygen delivery decreases anxiety and tells you you are safe. Breathing deeply will help you to relax well not to mention lowering your blood pressure. Deep breathing benefits both physical and mental health. Stress is decreased and confidence is boosted by deep breathing with better blood circulation.

Check out here for more Deep breathing benefits

2. Using Lavender to help you sleep

Lavender is the queen on essential oils that contribute to good sleep.

You can use lavender in the following ways:

• Drop a few drops directly onto your pillow before you go to sleep.

• Put a small drop on your temples or wrists before bedtime or mix with your favourite moisturizer to spread the oil more evenly

• Lavender pillow spray can also be beneficial for sleep and you can spray into the air in your room also

• lavender incense sticks are really useful also 

• Use a diffuser that sprays lavender mist and into the air as you sleep Diffusers online

• Use a diffuser that sprays lavender mist and into the air as you sleep

Check out Piping Rock essential oils for your Lavender oil or you can take a warm bath with a few drops of lavender oil added or a lavender bath bomb or bubble bath.

 

Lavender Bath bomb available at Lush in Dublin

3. ASMR

ASMR is a great technique to enhance your relaxation before sleep.

ASMR stands for Autonomous Sensory Meridian Response and includes deep tingling and sounds to induce relaxation.

So below an excellent video that can enhance relaxation before bed – all you need is headphones – ASMR Darling is a great YouTuber that can lure you to sleep – check out this below for triggers… NOTE: if you are staying away from your phone at night you can keep it out of sight and just plug your earphones in so that you can just get lost in the ASMR triggers

4. Unplug your devices and power off or us blue light filter (if needed)

Melatonin is needed for a good nights sleep and your device inhibits this being produced because of the light on your device – so it keeps you awake.

Read more about Melatonin here 

Melatonin, a derivative of the amino acid tryptophan, read more about tryptophan here is produced in humans, other mammals, birds, reptiles, and amphibians. In humans, melatonin plays an important role in the regulation of sleep cycles (i.e. circadian rhythm). It’s production is influenced by the detection of light and dark by the retina of the eye.

Source: The Britannica of Science

 

So, using your phone or a device at night inhibits the amino acid from being produced and is actually very much anti-sleep. So there is a suggestion if you really need to use your phone at night – called the blue light filter Blue light filter on the App Store.

Blue light filter apps below:

or you can turn your phone off altogether and read a book to until your eyes are naturally tired.

27 Best books to read in 2020

5. Foods that can help you sleep

Having a heavy snack before bed can really go against you no matter how hungry you are. Here are some healthy, sleep inducing options to help you have a restful night.

Scrambled eggs – fill you and allow protein into your system throughout the night replenishing muscles and your brain

How to make simple scrambled eggs

half an apple with peanut butter

Pistachios

pistachios are loaded with vitamin B6 – rich in anti- oxidants and nutrients

 

• γ-tocopherol
• phytosterols
• xanthophyll carotenoids – ideal for their anti-inflammatory properties.

9 Health benefits of pistachios

Some other useful resources can be found below:

Headspace app

The headspace app is amazing and a very non intrusive way to keep on track with your wellness

 

Calm app

 

Self care checklist:

• lavender oil
• Diffuser
• incense sticks
• comfy bed
• fluffed pillows
• phone off

Sleep is essential for keeping you at your best. I hope you will find these tips useful – if you know of any other useful, tips please comment or for information on how to maintain your wellness with wellness coaching drop me a line on Email me

May you have a restful sleep

Please share with any friends that have trouble sleeping

Thanks