Health foundation: Sleep hygiene
Once upon a time, I used to lie awake for hours unable to sleep feeling wired but tired.
I would wake up in the morning completely exhausted and have to try and go about my daily business in a completely foggy state. It is important to get to the route cause of what could be going on for you and your sleep. There are so many reasons why your sleep can be affected, from hormonal changes such as perimenopause, stress, and anxiety, and lifestyle factors such as poor diet and lack of movement.
Sleep hygiene
There are many ways in which we can help ourselves to have a better night’s sleep. Here are a few sleep hygiene tips that I have found help support me in getting a good night’s sleep:
Avoid eating at least 2-3 hours before sleep to avoid indigestion and to make sure your food is digested properly.
Avoid caffeine after noon as it can interfere with your body's natural sleep-wake cycle. Caffeine is a stimulant that can stay in your system for several hours, so consuming it later in the day can make falling asleep harder and it more difficult to stay asleep.
I hate to say this but even one glass of wine before bed can alter your sleep quality that night. You may find that alcohol makes you feel initially sleepy and helps you fall asleep easier. However, it disrupts the sleep rhythms of lighter and deeper sleep and alcohol suppresses REM sleep. Avoid alcohol to help improve the quality of your sleep.
Turn off screens at least one hour before bed to limit exposure to blue light which suppresses our sleep hormone Melatonin. Resist the urge to check emails and messages at least 2 hours before bed and if possible switch your phone to aeroplane mode. Go to bed with a physical copy of a book, honestly after reading for 20 minutes I fall asleep with my book over my face half the time with my reading glasses still on!
Make sure the bedroom is dark and at the right temperature, not too hot, not to cold. Wear an eye mask and earplugs (this is a game changer believe me from someone who suffered with sleep issues). Oh, if your budget will allow invest in one of the lovely super comfy bed toppers. It feels like you are getting into a hotel bed every night. Bliss.
A warm magnesium salts bath a couple of times a week can be beneficial to help the mind and body relax. Or consider a magnesium supplement. Magnesium is known to help relax muscles and support stress.
Keep a notebook by the side of your bed, and write down anything that comes to your mind - what you need to do the next day, any anxieties or worries. Write them down, they can wait until tomorrow.
Before you close your eyes, give thanks for your day and list three things you are grateful for. Closing your eyes with the thoughts of everything you are thankful for and a heart full of gratitude.
It is all about giving your mind and body a chance to naturally wind down and prepare for a restful night of sleep.
Sending sleepy relaxing vibes,
Katie xx
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.