Sleep – the magic ingredient that is good for your skin, concentration, energy levels, mood and so much more. Yet many of us struggle with getting a good night’s sleep. We can’t drop off at night, we wake early or the quality of sleep is poor. And if you’re addicted to checking your smartwatch every morning to see how good your sleep was, those stats can add to the anxiety.
The good news is there are some steps you can take to help you achieve that perfect night’s sleep.
Eat and drink right
Too much caffeine is bad for sleep, but what you eat can also have an effect. Some people choose not to eat after a set time because trying to sleep on a full stomach can be difficult. Trying to sleep on an empty stomach can also impact sleep. Foods that can help sleep include milk, banana, chicken seeds and plain chocolate thanks to the nutrients they contain. You can read more about these nutrients here.
Think about the foods you eat for dinner or before bed to help take that first step towards a perfect night’s sleep.
Get the right bedroom setup
Where you sleep can impact your sleep. Your bedroom should be clean, peaceful and welcoming. Invest in a blackout blinds or curtains to reduce the light in your bedroom or try a sleep mask as an alternative. Keep your bedroom at the right temperature, not too hot, not too cold. Ideally, you want your bedroom to be around 16 – 18°C (60 – 65°F).
Get rid of your worries and anxieties
A good journal or planner can help you get that perfect night’s sleep. In the current climate, all of us have worries and anxieties. By keeping them locked inside, this could interfere with your ability to nod off or with the quality of sleep. Before bed, write down what is on your mind and make a plan for tomorrow. By getting your worries out of your head and onto paper, you will sleep better. By doing this, your mind will be ready to sleep instead of sorting through all your worries.
Spritz some lavender
Scents such as lavender are naturally calming, which can help you nod off. Add some into your evening bath or purchase a sleep spray and spritz some on your pillow or in the corners of your room.
We are all guilty of checking social media while lying in bed, but the blue light emitted from your phone can interfere with the quality of your sleep. Turn your phone off to help you sleep better. If that’s not possible because you need your phone as an alarm, most phones have a blue light filter to allow you to turn the blue light off. A little step that can have a big impact on the quality of your sleep.