Sleep is such an important part of our life. When we are not getting an adequate night sleep it can affect our health, quality of life & immune system. Here are some simple tips to improve your sleep quality and quantity.
1. Have a good sleep routine
Going to bed and waking at the same time each day creates a beautiful rhythm for our body & can improve overall sleep quality.
2. Natural Sunlight
Try and get at least 20 min of sunshine daily, preferably in the morning. This triggers your brain to release chemicals that regulate sleep cycles.
3. Use an acupressure mat
This helps stimulate your parasympathetic nervous system and help you to relax. Lay on it for 20 – 30 minutes before bed.
4. Clear your mind
Keep a journal or note pad next to your bed to get all your thoughts & to do lists down on paper & out of your head before bed. This can help your mind to stop racing once your head hits the pillow.
5. Keep screens out of the bedroom
We know this one is tricky, but keep screens out of your sleep space. Studies have shown that artificial, bright light can disrupt brain activity and alter sleep hormones. Set up a charging station in another room and plug in your phone before going to bed.
Try using a meditation app like Head Space, Smiling Mind or Insight Timer before bed. They have so many amazing guided meditations to help you relax.
7. Herbal tea
Drinking herbal tea like chamomile during your wind down time is not only a lovely evening ritual but also helps you relax and prepare your body for sleep.
8. Gentle Stretching
Some gentle stretching or yoga relaxes your body and mind. Research has shown that it can improve your sleep significantly.
Let us know if you find any of these tips helpful in improving your sleep.