According to the British Sleep Council, 70% of UK adults sleep for less than seven hours per night. 27% experience poor quality sleep on a regular basis and 51% struggle to nod off or remain asleep. Sleep is just as important as diet and exercise and just one night of poor sleep can be harmful to your body and brain. Lack of sleep increases the risk factors for heart disease, stroke and flu.
So how do I get a better night’s sleep? Here are my top tips:
Establishing new routines and improving your sleep environment are the keys to sleeping well. Let’s take a look at the many things you could do. My recommendation is you implement these gradually or choose the one, or the few that fit you best (not all are necessary).
- A short nap can be your new stimulant. During the day, if you feel down, why not swap the cup of coffee and sugary snack for a twenty-minute nap? This could increase your alertness and won’t prevent you from sleeping later. With practice, you can train your body to take these short periods of sleep.
- Exercise makes you sleep deeper. Regular exercise over a long period of time has been shown to add an average of one hour of quality sleep per night. Sleep also allows your body to recover and strengthen after physical exercise.
- Get your bedroom ready for sleep. Look at temperature, brightness, comfort and noise: Is it too warm or too cold? The best temperature for a good night’s sleep is between 16ᵒC-18ᵒC. This will keep you cool but not too cold. If it is possible, circulate the air with an open window or fan.
- Make the room dark. Cover up any indicator lights from gadgets and install a blackout blind. This will keep the room completely dark even in the early morning.
- Test your mattress, is it comfortable? An uncomfortable bed is a common cause of missed sleep. Studies have also found that people usually sleep better in a larger bed. Boost your mattress. Add a memory foam mattress topper to your old mattress. If you don’t want the expense of a new mattress, a topper could cover up the lumps and bumps and add years to its life.
- Reduce noise If you live in a noisy area or don’t have double glazing you could try earplugs to reduce the noise around you. Establish a healthy bedtime routine. An hour before bed, turn off all tablets and phones and take a relaxing warm bath. Using bath products that contain essential oils will also create a good environment to prepare you for sleep.
What can I do at bedtime?
Take a warm drink to bed with you. I love a relaxing cup of hemp tea. BioBloom organic hemp flower tea contains CBDa as well as CBD which studies say help reduce anxiety and inflammation. It is ideal when used to wind down.
Enjoy a good book or some relaxing music. Once you’re feeling relaxed and ready for sleep make sure all lights are off and try mindfulness, yoga or breathing techniques.
Repeat until this routine becomes second-nature. This should prepare you for sleep. Once you have built your routine keep repeating it each night to allow your body to respond to it. One of the strengths of a routine like this is that it becomes more powerful when it is used regularly.
Natural supplements can help too. Below are my top recommended sleep aids:
Night Aid contains high-strength 5-HTP. This can support the production of serotonin and aid sleep. It is blended with magnesium and vitamin B6 to improve its absorption into your body.
Cal-M is a blend of natural ingredients chosen to support sleep and aid recovery. It can be taken 30 minutes before bed to prepare you for a deep sleep. It contains calcium gluconate, magnesium carbonate, organic cider vinegar and provides traces of potassium, phosphorous, zinc and iron. These ingredients all support many body functions that get your body ready for recovery and sleep.
Vitamin D3 can be produced in your body when the sun falls on your skin but in our busy modern lives, there is less opportunity for this to happen. It is fat soluble and can be effectively ingested. It supports the development of bones, your immune system and aids general recuperation and recovery.
Full spectrum amino acids support the effective recovery of muscles and systems as they regenerate after exercise. Regular exercise can have a useful impact on your sleep and amino acids support this as well as boosting your recovery.
Which sleeping tip/tips are you going to try first or have you tried any of them already?
Love to hear your comments leave me a message and together we’ll make sleep a natural part of your daily routine…
About The Author
Daniel Perez Vidal was an investigative journalist and professor before he founded For the Ageless, an online retailer of organic supplements and skincare. Before launching For the Ageless, Daniel had spent eight years researching the benefits of CBD and other supplements, desperately trying to find a cure for a chronically ill family member. Throughout the years spent, he identified ground breaking supplements. Wanting to share his findings, Daniel launched ForTheAgeless.com, an online health journal, filled with personal experiences. The journal grew in followers, before becoming a retailer, based on customer demand.
Products sold at For the Ageless are hand-picked for their quality and transparency in production. When choosing nutrient-rich supplements and skincare, For the Ageless favours natural and organic. Every product sold on the website is third party tested, before being tested again by the For the Ageless team. Daniel believes the success of For the Ageless is due to the team’s bespoke approach. Hours can be spent with individual customers, advising them on the correct products for them. This level of service is quite unusual for an online retailer but has given the company a loyal following of trusting customers who return again and again.