We all know that for some people, getting a good night's sleep is easier said than done. From the noise outside to ambient light fixtures, it can be difficult to fall asleep. More often than not, the struggle arises from your mindset.
Let's look at how you can improve your sleep with our 5 tips for a better night's sleep.
Benefits of Getting Enough Sleep
Lack of sleep can lead to some serious health problems and that’s why it is important to get enough sleep.
Getting enough sleep helps with:
- Mental health: Lack of sleep can lead to depression and anxiety, which in turn will worsen insomnia.
- Physical health: It helps lower the risk of heart disease, obesity, and diabetes.
- Academic performance: Studies show that students with a higher amount of sleep have better grades than their counterparts who get less sleep.
- Driving safety: Studies show that driving performance decreases when driving after 16 hours without rest.
Turning off your electronics for a good night’s sleep
The blue light from our electronics can disrupt our natural circadian rhythms and prevent us from falling asleep. If you are having trouble winding down before bed, try turning off your phone, tablet, laptop & TV 2 hours before bed.
Using meditation for a good night’s sleep
Meditation is an effective way to cope with stress.
The current literature review on the relationship between meditation and sleep quality found that "the practice of meditation may improve sleep quality, recommending its use as a complementary technique to conventional treatments for poor sleep."
Sleep provides the body with an opportunity to heal and regenerate.
It is important for cognitive function, emotional stability, weight control, and immunity.
It has also been established that people who are deprived of sleep for 3-4 consecutive nights show signs of mental exhaustion.
This article states that one way to promote better sleeping habits is through mediation.
Mindfulness can help reduce stress. It also promotes relaxation which is crucial for getting a good night's rest.
Of our 5 tips for a better night's sleep, this one is definitely our favourite tool!
Apps to help get a better night's sleep
Sleep is vital for our general well-being. It helps the body regenerate and restore. Lack of sleep can have negative impacts on our physical health, mental health, mood, and performance at work.
We all know that getting a better night's sleep is not easy in this digital age. With so many distractions by phones, laptops, TVs, Netflix etc., it's hard to turn off the mind even when you are tired enough for sleep.
Luckily there are apps to help with that!
We’ve personally used the Headspace: Meditate & Relax application and found it very useful and highly recommend it to anyone else who is looking for a way to reduce stress and improve their well-being.
The app offers a wide range of guided techniques, each one designed to suit the needs of an individual person.
Stop overeating before bedtime and get a better night's sleep
It is common knowledge that an important part of getting a good night's sleep is cutting out sources of stimulation before bedtime such as technology, loud noises, and any light.
However, an overlooked factor is what we eat and drink before we go to bed.
The digestion process continues while we sleep, which means that if we eat too close to bedtime or consume foods high in carbohydrates or fat-sugar levels will be higher and this will lead to a late-night surge of insulin.
This insulin surge will cause the body's metabolism to increase and the blood sugar levels will fall later on in the night. The result? Insomnia and restless sleep!
Ayurvedic Bedtime Drinks
Ayurvedic herbs are a holistic way to promote good sleep habits without side effects.
These herbs can be ground up, steeped in hot water, mixed with honey, or taken as a tincture for fast relief. Herbal supplements are an effective alternative to over the counter medication that could cause unwanted side effects or disrupt one's sleep cycle.
Two herbs that are commonly found in herbal bedtime drinks are ashwagandha and turmeric.
Ashwagandha is a herb that is commonly found in herbal bedtime drinks. It is a traditional Ayurvedic herb with many benefits. The herb can be used to improve sleep quality by regulating the sleep-wake cycle and reducing the time it takes to fall asleep.
Ashwagandha can also help reduce stress, relieve anxiety, and help promote healthy weight loss.
Turmeric is another Ayurvedic herb that has been used for centuries to treat a variety of ailments. This is due to the compounds curcumin and gingerol found in turmeric.
Both of these ingredients can be found in our delicious golden Moon Milk, which has been specially formulated to promote a better night's sleep.
You can find out more about it here.
By making small changes to our sleep habits and lifestyle routines, we can improve our quality of life.
We hope you've enjoyed reading our 5 tips for a better night's sleep and that you've found a tip that you'd like to try for yourself!