Sleep can be a struggle to catch every night, join the club.
Each night we move through light, deep and dream (REM) sleep in a cycle, with a cycle lasting 90-110 minutes and each adult needing to complete, on average, 5 complete cycles. Good quality sleep in good quantities. If this doesn’t sound like your average night, then these hacks may be one way to get you catching those ZZZZs again.
* East wholegrains, nuts and leafy green veg. We need certain fundamental vitamins and minerals to be able to produce those wonderful sleepy hormones, melatonin and serotonin.
* Owners that share their bed with their beloved fur-babies may not be getting a great sleep – think about alternative sleeping arrangements?
* Smelling lavender oil before bed can result in a deeper, more restorative sleep.
* Kiwi fruit not only contain high levels of antioxidants, but also that wonderful sleepy friend of ours, serotonin. Try eating a couple before bedtime.
* As your body temperature drops, it can make you sleep better so try a hot shower 2 hours before you bed.
* Make friends with an aloe-vera plant; keeping one in your bedroom creates purer air by emitting oxygen and taking up carbon dioxide. Purer air = sleep.
* White noise such as a pedestal fan can help shut down your busy brain.
* We all know this one: put electronic devises away at least 1 hour before bedtime.
* Read. Reading can calm your mind.
* Get some sun! Yes, that’s right. 10-15 minutes of direct sunlight during the morning will assist in maintaining healthy melatonin production and a balance body-clock for sleep/wake cycles.
* Don’t go to bed hungry or too full. Give your body a full 90 minutes before bedtime to digest your meal and your blood sugar levels to stabilise. On the other hand, going to bed hungry can lead to a restless sleep, or waking far too early. As can dehydration so make sure you hydrate adequately during the day.
* Keep a note book next to your bed; if there’s something you need to deal with and it’s keeping you from falling asleep or waking you up, write it down.
* The best sleep occurs between 10 pm and 2 am so getting into the routine of falling asleep by 10 pm, will help you to feel refreshed in the morning.