5 Things To Help You Sleep Better
It's time to take charge of your sleep pattern, here are 5 ways to help you wind down in the evening to prepare for a better night sleep. From pillow spray to screen time, Chamomile tea and what not to eat we discuss it all here.
By Lishaa Groves
We live in a world of constant stimulation with social media and digital devices surrounding us and an ever-busier routine keeping us active all day.
With so much to do and take in over the course of the day, many of us find it hard to wind down and relax when it comes time to finally hit the hay.
That’s exactly why, we are here to share the 5 ways to help you fall asleep faster and better.
Limit Screen Time and TV Before Bed
Ah, we've all been there, haven't we? The late-night phone-checking ritual, as if the world can't survive without our last-minute scrolling fixes.
This addiction robs us of precious sleep leading to restlessness and poor sleep patterns. And that is due to the blue light that these screens emit.
Blue light exposure late in the day or near bedtime can mess up your body’s internal clock and suppress melatonin, preventing restful sleep.
It’s best to set a “digital curfew” for yourself at least an hour before bedtime to signal your brain to wind down.
You can fill the time with reading a book as it doesn’t stimulate your brain as much and won’t interfere with winding down.
Alternatively, you could also try simple breathing exercises to reduce stress and tension, promoting restful sleep.
Adjust Your Bedroom Temperature
Bedroom temperature affects your body's internal temperature, influencing sleep quality. It can affect your sleep more severely than a noisy road right outside your window.
Cooler rooms aid the body's natural cooling process, while warmth can lead to restlessness and sleep difficulties. Of course, everything has to be at a balance.
The usual recommended range is 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius), but everyone’s different, so experiment with what feels right for you.
Don’t be afraid to add ventilation or heating to the mix if needed to dial it in just right.
Additionally, bedding is also a huge factor in heat dissipation.
Using cool, moisture-wicking bedding, good quality, breathable mattress and pillows, and tailoring your bedding to the weather can do wonders for your body temperature and overall sleep.
Don’t take our word for it; it’s science.
Chamomile Herbal Tea
Warm, non-stimulating drinks are always a surefire way to calm the body and the mind. That is why Chamomile tea is considered a good night-time tea.
It contains apigenin, an antioxidant that is believed to assist in sleeping.
A study revealed that people who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster than those who did not consume the extract.
Although more studies are needed to further determine whether Chamomile tea adequately assists with sleep, the tea is still a natural and quick way to fall asleep.
However, to avail the sleep-inducing benefits of Chamomile tea, you should get your hands on a healthy and sustainably sourced and natural blend like the one offered by BRW Society.
Sip a warm cup 30 minutes to an hour before bed, accompanied by reading, meditation, or gentle stretches to unwind and prepare for sleep.
If you're not a fan of pure chamomile flavor, you can get creative and add other complementary ingredients.
For example, you can use honey to enhance its natural sweetness, while a dash of lemon juice gives it a zesty twist.
Some even like to mix it with lavender for an extra calming potion.
Pillow Spray for Better Sleep
Pillow sprays blend calming essential oils like lavender, chamomile, and eucalyptus to induce relaxation, reduce stress, and promote better sleep.
Simply mist your pillow and bedding before bedtime to create a soothing atmosphere, helping your mind and body relax as you prepare for sleep.
The gentle aroma lingers throughout the night.
By incorporating pillow spray into your nighttime ritual, you can reap the rewards of better sleep quality.
The comforting scent facilitates faster sleep onset, so you can swiftly drift off into dreamland while also promoting deeper and more restful slumber, leaving you feeling refreshed upon waking.
Make sure to opt for sprays with natural and pure essential oils. Avoid synthetic fragrances for better therapeutic benefits.
To fully take advantage of pillow sprays, experiment with different scents to find the one that suits you best.
We are always reaching for the 7 Chakra Balancing Room and Pillow Spray from Saante.
Avoid Chocolate and Caffeine Before Bed
Indulging in chocolate and caffeine close to bedtime disrupts sleep due to their stimulating effects.
Theobromine in chocolate and caffeine in coffee and other drinks act as stimulants, increasing heart rate and alertness.
Their effects can linger for hours, leading to difficulty falling asleep and frequent awakenings.
Caffeine is known to stay in the blood for up to 12 hours and as such affects your sleep up to 6 hours after intake.
Therefore, cut off caffeine intake four to six hours before sleep and allow your body to wind down naturally.
Instead, you can choose decaffeinated drinks like herbal teas (e.g., chamomile and peppermint) for a relaxing bedtime beverage that won't interfere with your sleep.
So there you have it!
Five ways to make your journey to slumber town easier and ensure you will have a deep, restful sleep.
We hope our tips will help you dose off and get that all-important rest.
Don’t worry if you don’t feel a difference at once, just keep experimenting and you’ll find your perfect sleep ritual.
Sleep tight!