Sleep is the time of the day that many people look forward to – you can curl up in your cosy bed and forget all the stresses of the day and drifting off into regenerative, relaxing sleep. However, for those suffering from insomnia, this time can be fraught with anxiety as you contemplate the prospect of enduring yet another sleepless night. Fortunately, there are steps that you can take to maximise your chances of enjoying your sleep. To help you out, here are five tips for a better night’s sleep.
Unplug from electronics
Electronics such as phones, tablets, and laptops generate blue light, which can inhibit the brain’s production of melatonin required for sleep. Furthermore, consuming information on electronic devices leaves you mentally stimulated and with high anxiety levels, depending on what you are consuming, which is hard to shut off. Try to establish a routine where you switch off all electronic devices for at least 30 to 60 minutes before going to bed. Doing this gives your mind time to calm down from aggravating information and enables your body to produce melatonin without a blue light interception.
Have a calming drink
A drink before bedtime is part of many people’s nighttime routines; however, the trick is to know which drink would be most effective. Avoid caffeinated beverages, like coffee and energy drinks, after 6pm, as you might still be experiencing the energy-boosting effects of the caffeine when it is your bedtime. Instead, choose a nighttime herbal tea that has been specially formulated to have calming properties. Look for ingredients like camomile, oat flower, and valerian, which are known to promote sleep.
Take a supplement
A sleep supplement is an all-natural sleeping aid that can help you to relax and unwind before drifting off into uninterrupted, restful sleep. Look for a plant-based supplement that uses all-natural, sleep-inducing botanicals like hops, camomile, and lemon balm – ingredients that have helped people get a good night’s sleep for centuries. These can help to support relaxation to optimise sleep quality, ensuring that you will wake in the morning feeling fully refreshed. Visit neubria.com for more information about all-natural sleep supplements.
Work in 30 minutes wind-down time
Most people find it hard to fall straight to sleep without some sort of wind-down time. Allow 30 minutes for relaxation before turning off the light, choosing a low-intensity activity that puts you in a calm state of mind. This might be listening to ambient music, reading, or doing some gentle exercises and relaxation exercises.
Ensure your room is at the right temperature
Good sleep is like Goldilocks: it prefers a room temperature that is neither too hot nor too cold, but just right. An ideal bedroom temperature for sleep is around 16-18 degrees Celsius, with higher temperatures likely to cause restlessness and lower temperatures making it difficult to drop off. Maximise air circulation in the summer with a fan, and use extra blankets for winter warmth.
