Poor sleep can lead to fatigue, lack of focus and irritable moods the following day. To achieve a restful peaceful sleep it’s important to avoid environments contributing to altered sleep that can cause an array of physical and mental health concerns. It’s beneficial for an individual to develop a healthy sleep routine. Here are 16 practical sleep tips and natural sleep aids to unlock peaceful slumber.
How to aid natural sleep
1. Scientific research suggests that you establish a consistent sleep routine by developing a circadian rythm, a natural sleep-wake pattern. The circadian method can instil a habit and help your body stick to the same sleeping and waking times even on weekends.
2. Set up a pre-bed ritual where you let your body and mind wind down. Develop a calming routine 30-60 minutes before bed, such as having a warm bath, reading a book, or doing gentle exercise stretches will signal to your body to calm down.
3. Optimise your sleep environment. Ensure your bedroom is kept as dark as possible ruling out any dark lights coming in, especially if you are sensitive to lights coming into the room. If you are sensitive to light invest in a pair of blackout curtains or consider an eye mask.
4. The temperature should be kept cool and comfortable in your bedroom, this can help initiate a restful sleep. Aim for a room temperature of 18 degrees (65 Fareinheit)
5. Keep the noise to a minimum to block out any disruptive sounds use earplugs or a noise-cancelling machine.
6. Aromatherapy oils can aid quality sleep. Calming scents like lavender and chamomile should be considered for promoting a feeling of relaxation.
7. Manage your daytime habits so that you expose your body to sunlight, spending time in sunlight especially in the mornings is good for your skin and helps regulate your sleep-wake cycle.
8. Carry out your physical workouts at specific times and remember strenous exercises too close to bedtime can interfere with sleep. It’s wise to finish your routines at least three hours before bedtime.
9. Watch out what you eat and drink, caffeine, nicotine, heavy meals and alcohol late in the day should be avoided. Alcohol can disrupt your sleep patterns.
10. Practice using mind over mattress technique for relaxation like applying deep breathing exercises. Use deep breathing exercises to lower stress and induce a sense of calm.
11. Meditation can promote better sleep, even a brief mindfulness meditation session can ease anxiety and racing thoughts.
12. Progressive muscle relaxation can teach you to tense and release different muscle groups and help reduce any mental tension.
13. When natural supplements may help try a low-dose supplement like Melatonin a hormone that naturally regulates sleep, it can help occasional sleep issues and jet lag.
14. Studies suggest Magnesium may contribute to better sleep quality for people with deficiencies.
15. Chamomile often consumed as a tea, has calming properties that could be beneficial to sleep.
16. Some research indicates Valerian root may improve sleep quality, though it’s not suitable for everyone.
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When to see a doctor
If you experience chronic sleep problems see your GP and ask if they can assess any potential underlying conditions:
- Sleep Apnoea
- Restless Legs Syndrome
- Insomnia
- Other medical conditions affecting sleep
Remember, good sleep hygiene is a continuous journey, implement these tips to discover what works best for your individual needs.