Did you know that adults in the UK are under-sleeping by an hour every night? This statistic alone shows just how sleep-deprived the country is. Our lifestyles are getting busier and busier and sleep is becoming less and less of a priority. Researchers and scientists are very aware of how important it is to sleep, as our body and mind need it to thrive. We’ve taken a look at 5 ways you can sleep with ease, and feel rejuvenated when you open your eyes to the new morning and shining sun.
Get to know your natural sleep rhythm
When you get to understand the mechanics of your body, you’ll be able to make some more informed decisions about your bedtime routine, and your general sleeping habits. A sleep cycle lasts about 90 minutes and during that time we move through five stages of sleep. There are plenty of apps you can download to check your sleep cycle, and what time is best to get to sleep, as well as knowing the optimum time to wake up without feeling “groggy”.
Essential oils
Cultures around the world, use essential oils for many things including sleep. Lavender is the most sort after essential oil for its calming effects. There are various essential oil mists you can spray on your pillow or a quick spritz after the bath to relax your muscles. Not only does it promote a better’s night sleep, but also acts as a great mind reliever before you hit the pillow.
Make time for the outdoors
It’s widely known that when we’re stressed or anxious, it prevents us from feeling comfortable and relaxed which can lead us to struggle when trying to get to sleep. Nature is the best remedy to improve your overall mood, reduce stress levels, as well as strengthening immunity. With so many benefits for getting out in the outdoors, why not try venturing out for at least 30 minutes a day.
Listen to binaural beats
Sounds have a frequency and depending on the frequency of the beats, some can alter your mood and behaviour. Research has been done to back these claims up. Delta frequency brainwaves are the predominant brainwaves when we sleep, particularly in the latter stages of sleep. In an 8-week study conducted in the US, researchers found that binaural beats improved perceived sleep quality for the athletes.
Practice breathing techniques before bed
Watching the clock and counting down the hours is one of life’s most frustrating situations. Studies have shown that breathing exercises can calm the nervous system, reducing feelings of anxiety and sleepless nights. With a variety of breathing techniques to try, find the one that you’re most comfortable with. Meditative breath is a short “meditation” practice you can try just before you go to bed. It starts by lengthening your breaths starting with the first exhale and counting to one etc.
Perhaps you can think about reducing your screen time on your smart devices, to help sleep better. Put our tips to the test, and perhaps try one today and see whether the quality of your sleep has improved. Along with a good diet and exercise, good sleep is essential for optimum health.