“If your not sleeping your not healing”
Good quality Sleep is one of the biggest factors for your health and well-being and many top health coaches say it is often more important than good nutrition and exercise combined for a client. So no one can ague that a good night sleep does you the world of good, and is extremely anti ageing, as this is the time of rest and repair. So here are, our top suggestions for having a good night sleep.
One Of The Biggest Factors
One of the possible biggest factors that disturbs people sleep is, is relationship troubles, those unresolved issues, those heated arguments that make you toss and turn in the middle of the night. The reason we are highlighting this point , is that a lot things are more obvious when they are written about, and simply by highlighting it can give motivation to helping to resolve those issues. Also this can boil down to over thinking and over stressing weather it is to do with anything else. This is where having a weekly Yoga class or doing something like the Wim Hoff breath comes in. As long as your focusing on solutions, things genrally work out.
I learnt this lesson the hard way. Don’t buy a new bed and sleep on it straight away. A brand new mattress may sound amazing, yet it is sprayed with a load of harsh fire retardant chemicals and when you first open it from its plastic cover , a lot of these chemical leach out and as you sleep a fall night on it your body will absorb those chemicals , possibly making you feel really rough the next day. The trick is to buy the mattress that has been on display, or if you get a new mattress allow it to air out in a ventilated room for the first week.
Also with a mattress, you spend a good part of your life on it, so our suggestion is have a really super duper comfortable mattress.
Black Out Curtains
It is highly recommend to have black out curtains in your bedroom. The darker your bedroom the deeper you sleep and the more melatonin your pineal gland produces. Not only does melatonin helps you sleep. Melatonin also plays a role in the body’s antioxidant defences and helps regulate blood pressure, body temperature and cortisol levels, as well as sexual and immune function.
Research has shown exercise in the morning compared to afternoon or evening exercise , increases quality of sleep. So if you can exercise in the morning , this can make another huge difference to you wake sleep cycle.
What Supplements Can Help ?
Valerian Root is probably the best know herb that can help you improve your sleep. Reduce Anxiety. Helps you deal with Stress. Helpful for Controlling Hyperactivity and ADHD.
Also 5-HTP can help with sleep. 5-HTP increases the synthesis of serotonin, it is used for several diseases where serotonin is believed to play an important role including depression, insomnia, obesity, and many other conditions.
Timing Caffeine Intake
Some people are more sensitive to caffeine than others, yet with most people to much caffeine can disrupt their sleep. Caffeine maybe great for work and concentration yet it is not so good for deep sleep. The recommendation is to optimise your caffeine intake, everybody is different , for a rough guideline, enjoy your coffee in the morning if that your thing, yet avoid caffeinated drinks and foods from 11 am such as green tea, coffee and chocolate. Also bare in mind even de-cafe coffee , still has a small amount of caffeine in.
Cut Off Point
In the olden days before electricity, our sleep wake cycle was more natural. Now kids and adults a like can get addicted to checking their phones. On average people check their phones once every 12 minutes – that is around 80 times a day. Plus their is more information today at our finger tips than ever before, so peoples brains can be in information overload. This is why it is recommended to have a cut off point from work and screen time. This is because of 2 main factors most screens emit a bright light which is called blue light , this blue light is like a stimulate effect , similar to sun light. The other reason is at the end of the day if you can slow down without to much stimulating information it all helps with the quality of your sleep.
Reduce EMF’s At Night
In one way we can’t really get away from EMFS from Mobil phone masks,Smart meters Wi-Fi, our phones and many other devices. They all may give a great service with this technology. Yet to much EMF’s can disrupt your sleep. Their are simple suggestions
- Leave your phone out of the bedroom
- Turn of the Wi-Fi hub at night
- You can paint your bedroom with a EMF protection paint
- Use a grounding sheet.
A study by Professor Didon suggests that a gratitude practice can help you sleep. When your mind is consumed by positive thoughts there’s not so much room for negative ones, which tend to keep you awake.
So you can try this out if you like, in the evening before sleep is coming to you , recall 5 things that you are grateful for or went well in this day and the trick is to feel the happiness from them, not just recall them.
And then say to yourself tomorrow morning I’m going to wake up feeling great, or fill in what ever words you like to I’m going to wake up and feel….. ( Fill in the gap)
Please let us know if any of these tips have helped you get a good night sleep, and you wake up feeling great the next day.
“The six best doctors anywhere, and no one can deny, are sunshine, water, rest, air, exercise and diet.”
~ WAYNE FIELDS