So we all know that 17th March is St Patrick’s Day but not many will know that it’s also World Sleep Day and as more and more of us suffer from sleep problems let’s look at some solutions.
Bloom and Blossom – a natural beauty and health brand – are speaking out about the causes surrounding lack of sleep and how to deal with them. Sleep is one of the main things we need to be healthy and a lack of it can have huge impact on our lives – from heart disease, weight gain and even two types of diabetes, we don’t think about the number of issues caused by sleep deprivation but Bloom and Blossom are trying to help us improve our chances of a good night’s sleep.
Their Bloom and Blossom Night-Time Pillow Spray (£15) has been designed to help you relax and switch off. Naturally soothing ingredients chamomile and lavender are used to help you relax and drift into a peaceful sleep. They also have a lovely body oil and shower gel with all the right smells to start that wind down process before bedtime and help your mind and body relax.
So, for any insomniacs out there, here are 10 tips to help you get a better nights sleep…
Stress and anxiety – can play a huge part in sleep deprivation. Raised adrenaline levels can effect the production of the sleep hormone, melatonin which is essential for restful sleep.
1. Simple breathing exercises can help slow down breathing and focuses the mind on inhaling and exhaling.
2. Relax before bed – switch off all screens for an hour before bed, have a bath, write a to do list for next day, keep lights dim, listen to music or read a book.
Nutrition – what we put into our bodies during the day impacts significantly on how we sleep.
3. Avoid caffeine after 1pm – including coffee, tea, fizzy drinks. Over the counter medication can contains caffeine so check the label.
4. Eat a light, low carbohydrate dinner, not too close to bedtime. Heavy, spicy meals eaten late can upset the digestive system.
5. Keep hydrated during the day but reduce liquid intake in the evening.
Screens – exposure to artificial light from screens ‘fools’ the brain into staying awake.
6. Avoid all screens up to an hour before bedtime, yes being on Instagram at midnight is still naughty.
7. Don’t sleep with a phone next to your bed because of the electro magnetic fields which can stop production of melatonin, the sleep hormone.
Sleep Schedule – Circadian Rhythm is our body clock that controls daily process, including sleep timing and is affected by light – dark cycles.
8. Steady your body clock – try to go to bed and wake up at the same time.
9. If you are pre-occupied with timings, i.e. how long it’s taking you to fall asleep, or when you wake, turn the clock away, don’t look at the time. I also prefer no to look at the clock if I am still awake in the middle of the night, so I don’t know how many hours sleep I have or have NOT had.
Letting go of trying to fall asleep – lying in bed willing yourself to go to sleep is often the main issue in not actually getting to sleep!
10. Stop trying too hard to sleep. Be aware of the fact that you function the next day even after a ‘bad night’ sleep so try to reduce your anxiety levels around not managing to get to sleep once in a while.