10 effective and easy ways to improve instantly your sleep
Updated: Sep 24
There is a good book ’Why we sleep’ by Matthew Walker that I suggest you read, it’s about the importance of sleep in our lives and how a good night's sleep can make us happier, slimmer, healthier, and smarter.
In today’s fast-paced world, a good night’s sleep has become something of an indulgence. It’s fallen down our list of priorities behind work, chores, social time, and entertainment.
However, sleep shouldn’t be a luxury. It’s as important to your physical and mental health as food and water.
The body’s need for sleep is a relatively new research field. Scientists are looking into what happens to the body during sleep and why the process itself is so essential. We do know that sleep is necessary to:
-strengthen our immune system helping fight disease and prevent infections
-manage our weight by regulating appetite
-have a protective effect on our cardiovascular health
and maintain us healthy overall.
We also know that sleep deprivation makes it harder for our body to let go of fat, it also makes us hungrier the next day, triggering cravings for sweets and refined white carbs to give ourselves a quick lift.
Our sleep needs change as we age, so if you are between 18 and 65 years old you are supposed to have 7 or 8 hours of sleep per night.
So, the question is: how can we improve our sleep?
Here are some easy tips on how to improve sleep:
1. Keep to a sleep routine, get to bed earlier and set a regular time to light out. Ensure you are turning off your lights at least eight hours before you need to wake up.
2. Spend the last hours before bed winding down with a book, stretching, or cuddling.
3. Take a warm, relaxing bath with oil of lavender and a cup of chamomile or a relaxing herbal tea with valerian, passionflower, and skullcap.
4. At least one hour before bed, write yourself a ‘to-do list’, so that you avoid lying in bed mulling over what needs to be done as you go to sleep.
5. Avoid watching TV or checking your mobile or computer for about an hour before you go to bed so that you are not exposed to bright lights. Light exposure before bed can suppress the release of the hormone melatonin which helps you go to sleep.
6. Avoid alcohol, as, besides affecting blood sugar level which leads to adrenaline being released, it blocks the transport of tryptophan (which converts into serotonin, the calming and relaxing neurotransmitter) to the brain.
7. Avoid caffeine, we all respond in a different way to it, but, in some individuals, it can prevent a good night's sleep also if consumed in the morning.
8. Try to exercise early in the day, as a late exercise session can delay the secretion of melatonin, which governs the body clock.
9. Create a blissful bedroom environment. Regularly clean your bedding, mattress, and pillow, ensure the room is aired regularly and create a peaceful relaxing environment.
10. Meditate for at least 10 minutes per day to relax and relieve the stress which can prevent you to sleep at the night.
Follow these little tricks and see how it goes, living a healthy, active lifestyle that promotes proper rest will help you in your journey to a better you.
If you wish to have a personalized plan on how you can improve your health and achieve your wellness goals, book your free consultation with me and find out how I can help you. Don’t wait, It’s time to start.
That’s all for now.
Hope you will have a good night's sleep.