There is nothing worse than tossing and turning in an effort to go to sleep at night. Sunday nights can be a nightmare for many with stress levels switched on to maximum with Monday morning fears.
Lack of sleep can make you feel ill, inflamed and imbalanced. Long term sleep deprivation can lead to increased risk of diabetes, obesity, heart disease and stroke, yikes!
Yoga, meditation, and great food can push you in the right direction but are these enough to get that perfect sleep? Sleep is the bodies time to repair itself and who doesn’t want to fall asleep quickly, and sleep through the night and wake up feeling energised and alert.
The first step to a good nights sleep is determining why your sleep patterns may be all over the place, we are living in a stressful world so unfortunately it is normal for this to occur every now and then due to our surroundings. To try and avoid this here are some top tips from the National Sleep Foundation:
Stick to a sleep schedule of the same bedtime and wake up time. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
Practice a relaxing bedtime ritual. A relaxing, routine activity before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety.
- If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but can effect trying to shut eye at night.
Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
Avoid alcohol, cigarettes, and heavy meals in the evening. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep.Try a light snack 45 minutes before bed if you’re still hungry.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
With the help of these tips and monitoring your sleep patterns can help you make better choices. Wear a Nuband tracker at night to record and track your sleep, then review sleep duration and more via the app.
There is no magic pill for sleep, there is however a different way to approach it.