5 ways to enhance your sleep naturally
It's time for bed, a time of the day you have been looking forward to all day. You pop on your favourite sleepwear, turn out the lights and then…. AWAKE! All of a sudden our brain decides this is a great time to think about that to-do list, all the worries we may be carrying, and no position is comfortable to lie in. Or maybe you fell asleep quickly but then your brain kicks into thinking gear at 2am.. Sound familiar?
World Sleep day was introduced into our calendar with the goal and purpose to spread awareness of the importance of getting sufficient sleep to keep happy and healthy. Not only does it improve our mood and mental state, it is also an important time for our bodies to repair, release toxins and rest.
This got us thinking about some natural tips you can try to help with the lack of sleep you may be getting all too often. We hope with adding some or all of these tips to your daily night time routine you are able to fall asleep and stay asleep.
Sleep well!
Mindfulness
Practising mindfulness before bed is a great way for you to switch off your busy mind and become present in the moment. There is something about taking your focus off your thoughts, and focusing on a relaxing voice that sends you into a deeper and more restful sleep.
2 mindfulness apps you can try are Calm and Headspace. As these are paid apps, there are also free options like Smiling Mind or you can search ‘Meditation for sleep’ on YouTube.
There is also the option of using a mantra of your choice that you say on repeat in your head. An example of this is “I am breathing in, I am breathing out” or “I am calm, I am still”
Herbal Tea
Caffeine before bed could be the cause of your struggles and is such a simple change you can make to your routine to help. Instead of your late afternoon or evening cup of tea or coffee, you can switch this up for a caffeine-free Chamomile or Lavender tea which will still give you the comfort of a hot drink, but contains ingredients that can help with a better nights sleep. Not a fan of the taste? Try adding some Manuka Honey!
No Phones
There is proven research that exposing yourself to too much blue light just before you go to bed can affect your brain from settling for the night. But its not just the light. You may have decided to quickly check an email and then can’t settle until you have responded to that email. Then it takes time to switch off from that email. Or there the dreaded scrolling on social media, where you plan to have a quick look for 10 minutes and that 10 minutes turns into an hour! Its easily done and were all guilty of it!
Some options to try:
- Scheduling your phone to go to ‘do not disturb’. This will then not notify you of any messages, emails or anything until the time you schedule in the morning. The email will still be there for you when you are fresh after a good night’s sleep.
- Read a book instead. Keep it a light read.
- Make a ‘no phones in the room’ rule. Buy yourself an old school alarm clock and keep your phone in the lounge to avoid temptation.
Lavender Bath
Lavender essential oil contains components such as linalool, linalyl acetate and camphor4 that act as anxiety relievers and sedatives. These components interact with the brain and nervous system to reduce agitation, restlessness, and aggression.
Add a few drops of lavender to your warm bath, pop on some relaxing music and have a nice soak before bed to relax your body and mind.
Magnesium
Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.
Some magnesium rich foods you can add into your diet are:
- Seeds - Pumpkin seeds, chia seeds
- Nuts – Almonds, Cashews, Peanuts
- Soy Milk
- Avocado
- Brown Rice
- Legumes - Lentils, Chickpeas, Peas, Soybeans
- Tofu
- Leafy Greens – Spinach, Kale
