We could all use a little more sleep. Whether you’re just too busy to get those extra Z’s, or you have trouble sleeping, there is always a way you can get more sleep. Here are ten ways you can get more sleep, naturally.
1 - Don’t Use Devices in the Evening
Lucinda Curran from Eco Health Solutions offers her advice. “In my work, I see a lot of people whose sleep improves once they limit their exposure to wifi and other radiofrequency electromagnetic radiation. While the authorities are focused merely on the thermal effects of this technology, there is an ever-growing body of research that shows non-thermal effects, including disruption to sleep. Interestingly, there are claims that we are currently experiencing an "insomnia epidemic" and this is assessed through smartwatches and phones. Ironically, from what I witness in my work, these are likely to be the causes of insomnia and disturbed sleep. Turn off your WiFi, your smart phone and unplug the cordless phone.” Find out more about Eco Health Solutions by following them on Facebook.
2 - Get A Better Mattress
Sometimes all you need to do is take a look at what you’re sleeping on. Is your mattress lumpy and uncomfortable? Chances are, you need to upgrade your mattress. Find a mattress online at MyDeal that is suited to your needs, and you’ll find that you sleep faster, and better.
3 - Sleep With Sleep Inducing Smells
If you have trouble falling asleep, it may be a good idea to induce your sleep with particular scents. Certain scents are often associated with sleep, such as lavender, vanilla, valerian and jasmine. In fact, any scent that you really love can often induce sleep, as it makes you feel comfortable and relaxed. Spray some lavender on your pillow before you sleep and board the snooze train.
4 - Avoid Caffeine After 3pm
Melissa Hiemann from The Melbourne Centre of Healing offers her advice. “Restrain from having caffeine any later than 3pm. Caffeine blocks the receptors that allow the sleepy hormone, melatonin, from being able to lodge and cause tiredness when you’re ready to go to bed.” Find out more about The Melbourne Centre of Healing by following them on Facebook and Instagram.
5 - Up Your Vitamin D
Vi Trang from Sleepy’s offers her advice for a better night’s sleep. “Spend at least ten minutes in the sun every day to take in Vitamin D, which influences our serotonin production, which is an important part of the sleep cycle.” Find out more about Sleepy’s by following them on Facebook and Twitter.
6 - Prioritise Sleep
Nikki Williams shares her insights.“I prioritise sleep. It is at the top of my list as one of the most important things I do. You can't function without good quality sleep. I management my life and work load around getting good sleep. I go to bed at a similar time each night, so that my body gets into a good pattern. I also avoid late nights, if there is an occasion that I will be updated I try to space them out - so that I have time to recover and don't get overtired. Overtired is a term we often use for children, but I think it’s something many adults experience without even knowing it. The key to getting good sleep it to realise its importance. If you value good sleep then the rest will follow.” Find out more about Nikki Williams by following her on Facebook and Instagram.
7 - Set Up A Sleep Routine (And Stick To It)
For lots of us, it’s hard to set a bedtime and actually see it through. There are some nights where we’ll go to bed at 2am, some nights where we crash in bed at 6pm, which leaves our circadian rhythm (your body clock), completely out of whack. If you stick to a regular time to fall asleep each night, and wake up at the same time every day, your body will get used to the hours it’s spending asleep, which will help you wake up feeling refreshed.
8 - Keep Your Room Dark
Your body doesn’t just need a regular sleep schedule to wake up feeling happy, it also needs melatonin. Melatonin is the hormone that gets released when you’re in a dark room. Have you ever wondered why you feel so sleepy in the cinema? The answer is melatonin. If you try and sleep in a room with too much light, whether it be natural or artificial, you’ll be doing your body a disservice, by not letting it release the hormones needed to sleep properly. When you sleep, make sure your curtains are closed, that your phone screen is off and that you’re surrounded by darkness. Of course, you can keep a nightlight on or something if you need to, but make sure you’re still surrounded by a majority of darkness.
9 - Kick Your Pet Out Of The Bed
I hate to break it to you, but sleeping with your furry pal isn’t the best idea if you want to get a good night’s sleep. Sleeping with your pet can cause up to 80% of disturbance in your sleep, as they move around to get comfortable, you’re trying not to move so they can stay comfortable, and they take up most of the bed. You can let them sleep in your room, but make them sleep in a comfy pet bed nearby so they can be cosy, and you can sleep better.
10 - Exercise More
If you keep a regular exercise schedule, you’ll be more likely to sleep better, as you’ll tucker yourself out for the night and you’ll have decreased levels of cortisol (the stress hormone). Just make sure you don’t do any heavy workouts four hours before you go to sleep, otherwise you’ll be so hyped up that you won’t be able to get any shuteye.
Sleep is so important, so make sure you’re getting the best possible snooze you can.