Sleep: Do you struggle to get sleep?
Do you struggle to get sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day.
Chronic insomnia can even contribute to serious health problems. But you don t have to resign yourself to sleepless nights. The key to overcoming this is to systematically and slowly do something each and every day to get results - without the need for medication. Below I am sharing a list of tips and solutions to improve your sleep! Let me know what you think down below
Sleep Routine Guide 16 Steps
1. Working on a seven day period a healthy adult benefits from a consistent 7.5 hour nocturnal sleep period. Common example: is in bed at 10.30pm asleep at 11pm (cortisol slump) and wake at 6.30am.
2. The key is to keep your plan consistent every day.
3. When you don t achieve the full period for whatever reason this can be recorded as sleep debt (fatigue) and then requires two or three consistent nights to reset the balance.
4. We have two natural sleep periods, nocturnal and afternoon, so for some occupations and or individuals taking shorter cycles balanced with nap periods to boost and balance is common.
5. During the day get as much midday daylight as you can and take regular 5 minute breaks to allow thought processing to take place to reduce anxiety and worry into sleep periods.
6. Maintain regular food and fluid intake times, a well-balanced diet and exercise (cardio) routine. But don t apply this into the last three hours pre-nocturnal sleep periods.
7. Plan the last four hours into your sleep time as recovery time preparing to sleep. Eat your last main meal in this period and any later snacks taken two hours prior to sleep to avoid sleep hunger, full bladders and awakenings.
8. Download unwind organise clutter to do lists mental physical harmony is what this period is about. 60% reductions in deep sleep stages can be experienced matters are left unresolved.
9. High carbonated milk drinks B5 Vitamin reduce the production of the energy hormone cortisol which helps sleepers who do not feel the effects of the natural slump around 11pm.
10. Ensure your room is (very) dark with no ambient light (street lights- electrical devices) and remember as the sun rises our natural (wake) alarm clock is activated so be conscious of this during the seasonal changes in summer.
11. Dark cooler bedrooms and products 16 18 degrees (blackout) provide the optimal environment to trigger sleep. Increasing the production of the sleep hormone melatonin and not cortisol.
12. Even better if you raise your body temperature by two degrees (quick hover) before getting into a similar cool bed.
13. When using blackout tools remember you need light to wake up refreshed. Alarm wake in the dark means hit the snooze button. Light therapy tools help with a more natural wake.
14. You need product harmony with you and your room (get profiled) to get the right mattress, duvet, pillows and linen to control temperature (overheating) protect against constant sleeping positional changes and breathe easily without disturbance.
15. Hard mattresses and heavy high tog rated duvets are all counter productive. If your products are wrong everything else you do can work against your plan.
16. Adopt a confident approach to sleep periods they are not a waste of time they create quality time.
If you'd also like a FREE Daily Tips eBook to improve your sleep CLICK HERE TO DOWNLOAD