I think the older we get, the more we really appreciate a great night’s sleep. Having used to throw tantrums if I had to be in bed before 9pm, I now thoroughly appreciate a cosy night in, tucked up in bed by 9 reading my favourite book.
However, sleep isn’t always the easiest thing to get. We could have run a marathon and may potentially still having trouble sleeping that night. Our bodies may be exhausted, but if our minds are still going 100 miles per hour, worrying about work, exams and whether our hairdresser will cut our hair a little too short at our 4pm appointment the next day, we could be awake for hours.
Below, we’ve listed our top tips for a peaceful night’s sleep, to help you catch as many zzz’s as possible!
We all know that drinking coffee in the morning stimulates our senses and awakens our minds and bodies by consuming caffeine. Eating foods with a high sugar content any time of the day, help us to wake up a little and get out of that mid-afternoon lull that we find ourselves in, and so staying away from sugar before bed time is crucial in order to fall asleep easily. However, did you know that foods such as chicken, turkey, pumpkin seeds and milk are packed full of two natural and healthy chemicals, called tryptophan and serotonin, which boost our melatonin levels, the hormone that promotes sleep. No wonder people drink a glass of milk before bed!
We love a good nose at bedtime, don’t we? Scrolling on our phones, looking at what’s new on ASOS, seeing cousin Matt’s holiday photos on Instagram, making you incredibly jealous and of course, finding suitable memes to send to your friends for relatable situations. Putting our phone down at bedtime is probably the hardest of them all. Experts say that an hour before bedtime, we should try to avoid bright blue lighting which is featured in our laptops and phones. The bright blue light supresses our melatonin level and the moving pictures from TV shows and videos stimulates our brains and keeps them awake. So, try and spend 60 minutes without your phone before bed, pop it onto airplane mode and leave it on charge on the other side of the room to try and get a peaceful night’s sleep.
Routine is hard, especially during the holidays when you don’t have school to get up for. However, during the week, waking up and going to bed at similar times, helps our bodies get into a routine of knowing when they’re going to be awake and when they have time to rest. Many people have problems laying in during the weekend, because they’re bodies and minds are used to waking up early for work during the week, so having a routine really can embed itself into our bodies and better our sleeping patterns!
Lavender, what a beautiful smelling and gorgeous looking plant. Helpful too! Lavender is a very powerful herb, which induces a calming and sedentary effect to help us sleep, by relaxing our muscles and slowing our heartbeats. Try and buy yourself a lavender room or pillow spray to use just before you get into bed to help you relax and destress.
Keeping hydrated during the day and night is key. However, try and reduce your intake of liquids as it gets later in the evening. Doctors say that by drinking less fluids 1- 2 hours before bed time can actually help us have more of an undisturbed night’s sleep, as we won’t be wondering to the bathroom blurry – eyed at 3:45