Winding Down for Sleep & Getting the Best Night's Rest
How many times have you used the expression “I just can’t switch off”? For many of us this is something that regularly interferes with a good night’s sleep, leaving us frustrated and exhausted for the day ahead. Though we know that there is no actual off switch for the brain, it is important to switch to a mental state fit for sleep.
One of the best tips we have heard, is to think of sleep as a gradual process and not as something that should happen instantly. Whilst there a few reasons why you may be tossing and turning through the night, one of the best ways to achieve the perfect sleep is by steadily relaxing both your body and your mind during what is called the pre-sleep wind down.
Start by setting aside some time in the evening, somewhere between 30 minutes – 2 hours is ideal however it should be achievable and suit your lifestyle and family’s nightly routine. Use this time to calm your busy mind and help to ease the transition from day to night. Here are a few simple ways to achieve that;
- Listen to music or sounds of nature
- Dim the lights or switch over to lamps in the evening
- Reading or listening to an audio book
- Craft or other forms of creativity
- Having a bath
- Yoga or gentle stretching
- Meditate – whether formal or informal
- Emotional processing or gratitude journaling
Going hand in hand with your pre-sleep wind down, is proper sleep hygiene. You may have heard this term before and not been 100% sure of what it means…don’t worry, you are not alone. Basically, sleep hygiene is a variety of different habits that reiterate your sleep quality and daytime motivation.
- Avoid stimulants before bed-time – Particularly caffeine and nicotine and ensure to limit alcohol consumption as well.
- Exercise & Vitamin D!– Rug up in the mornings if you can and get your body moving! Spend 10 minutes on your lunch break walking around the block – to clear your head, get you outside and help you sleep better.
- Be aware of the effects of food –heavy and rich foods, fatty and fried meals, carbonated drinks. These can all trigger indigestion and disrupt sleep. Try instead for foods with higher levels of magnesium and a herbal blend tea which promote a relaxing sleep environment.
- Turn off your (blue) lights –TV’s, mobile phones, kindles and even lamps. Your brain needs to switch off so make sure you disconnect around an hour before bed.
Smart devices now often have a “wind down” option to help you wake up feeling refreshed, alert and ready to take on the day. Setting a Sleep Schedule or specific timeframe where your mobile phone is switched to “Do Not Disturb” until your morning alarm goes off, is a fantastic way to begin to train yourself to wind down for sleep. It also helps to ensure you are getting as much as possible of your recommended 8 hours sleep.
A good night’s sleep is the foundation of good overall health and a happier frame of mind and ensuring you have the right quilt and pillows to suit your individual needs is an essential first step. Changing your pillow (or pillows) is always going to feel a little bit weird at first but by following our tips & tricks on choosing which pillow is right for you, it should make this somewhat overwhelming task a little bit easier. Similarly with quilts, there are so many things to consider including budget, weight and loft, warmth, size and allergies. We have previously written a blog breaking down the process of choosing the perfect quilt into these categories! Find yours today and sleep better with Easy Rest knowing you are receiving quality and luxury you can trust.
We’d love to hear from you! Leave your comments and reviews here, on our Instagram or Facebook. Make sure you get in contact with any questions OR suggestions for future blogs. Here at Easy Rest we know how important it is to get a good nights’ sleep and can’t wait to give you more tips and tricks on how to achieve it!