Tips for a Better Sleep

Tips For a Better Sleep

If you want to perform and feel your best, it’s important to not only get enough sleep but to get ample quality sleep. Find out what you should and shouldn’t do to sleep well and wake up refreshed by reading the article below:

 

Not getting enough sleep has been associated with a wide variety of health issues such as impaired cardiovascular health, testosterone production, insulin signalling, fat loss and increased inflammation.

Tips for a Better Sleep

If you’re not getting enough shut-eye, try the following:

Magnesium

A lack of magnesium can lead to impaired sleep, as this dietary mineral plays a very important role in the brain. A magnesium deficiency is especially notable in active people, as it’s lost through sweat. There are plenty of magnesium-rich foods which can fit a wide variety of diets. Of course, another option is to supplement magnesium.

 

If you’re not sure which dietary supplements to trust and which ones to stay clear of, Analyze That will help you narrow down options because it gives comprehensive, unbiased, honest product reviews.

Exercise

Physical activity seems to improve the quality of sleep especially when you’re experiencing stress.  Different types of exercise, like resistance training, aerobic exercise, tai-chi and yoga can potentially improve the quality of sleep as well as overall health and mood.

Sleeping Schedule

A 24-hour schedule is followed by most physiological processes based on clues such as light and temperature. This is also known as your circadian rhythm. If you go to bed at more or less the same time every night, your sleep quality can definitely be improved. A bedtime routine can also be very beneficial as your body will get signaled that it needs to lie down soon. This routine can include anything from reading, meditation, brushing your teeth or showering. It should not include any activities which stimulate your senses. Also, keep in mind that the blue light produced by your computer, cell phone and TV disrupts the production of melatonin (the sleep hormone).

Melatonin

Melatonin is produced when blue light is absent. If you are avoiding blue lights before bed and have tried all of the above, you could try supplementing melatonin. It can improve quality sleep, help fight jet lag and help stop insomnia.

Lavender

The scent of lavender can improve the quality of sleep, stop insomnia and promote relaxation.

 

The following things should be avoided if you’re trying to get more sleep:

Noise

Even if a specific sound doesn’t wake you up, it can still reduce the quality of your sleep and increase stress. Think about getting earplugs if you’re live a noisy area and can’t make your bedroom silent (unless off course you’re a parent!). Some people find soothing music or white noise helps, especially if it masks other irritating sounds. Read more about what gadgets might help you to sleep.

Heat

Insomnia has been associated with an elevated core body temperature. If it’s warm enough in your bedroom to raise your core body temperature it may impact the quality of your sleep. The opposite is also true – if your bedroom is cool enough to lower your body temperature you’ll enter deep stages of sleep much sooner and also fall asleep faster.

Alcohol

As alcohol helps us to unwind and relax, we often think it’ll improve our sleep. But this isn’t true. It IS true that alcohol might help you to fall asleep, but it’ll definitely also impair the quality of sleep. Drinking a lot of alcohol has even been directly linked to insomnia.

Caffeine

Even though many of us can’t function properly without our daily cup of coffee, it definitely has its downsides. Caffeine enhances mood, increases dopamine levels and increases alertness. People who drink a lot of coffee every day might not feel stimulated by the effects of caffeine any more and they might also imagine that it won’t affect their sleep. Even though this might be the case and they may sleep for several hours, their sleep will be more shallow than non-caffeine users. If your quality of sleep is really important, it should be avoided at least five hours before bedtime.

 

How about you?  Do you have problems sleeping?  Have you got any tips to add?  I’d love to hear!  Comment or tweet me @AllSortsHere  Thank you

*This is a collaborative post

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Will this book help your child fall to sleep?

When we received a package from Vicks as part of their #VicksTricks campaign, we were intrigued by the book inside.  The title of my blog post for their campaign was ‘I’ve Got a Trick Up My Sleeve’ and so did they, it seems!

Their ‘trick’ was a book entitled ‘The Rabbit Who Wants to Fall Asleep: A New Way of Getting Children to Sleep
by Carl-Johan Forssen Ehrlin.

Will this book full help your child fall asleep Carl-Johan Forssen Ehrlin Vicks Tricks bedtime reading parenting virtually all sorts

And what an intriguing book.  The idea is to read this book to your child who doesn’t want to or won’t sleep, at bedtime.  I found it quite challenging to read because of the style.  By that I mean that parts were in italics (which you say in a soft, slow voice) and bold (which you say ‘in character’ and animate your voice etc).  To accompany the book were 3 finger puppets, to use alongside the book, to really bring the book alive.

Will this book puppets full help your child fall asleep Carl-Johan Forssen Ehrlin Vicks Tricks bedtime reading parenting virtually all sorts

We love a bedtime story in our house, we always have and in all honesty, we’ve never really had any issues with our 7 year old wanting to go to bed or to sleep.  I’ve mentioned before how she asks me to read 7 pages and then she reads the rest herself by torchlight..

So to be asked by our daughter to read the whole lot came as a surprise.  A nice one though!  It felt very odd not to be reading the whole 7 pages and our daughter didn’t even manage to read the rest herself!  Why?  Because by about page 4, she was curled up in bed, with her teddies and duvet around her, heavy-eyed and ready for sleep.  She usually sits up next to me in bed, snuggled up under her duvet holding a teddy.  So was this coincidence?  Well, we will never know but in any case, the concept of the book is really clever!

Have you come across this book?  Do you find bedtime challenging?!  Tell me in the comments below or tweet me @AllSortsHere 🙂

This post contains affliate links which means that if you buy something from this page, I get a little happiness too, at no extra cost to you.  Thanks 🙂

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3 Advantages of a Blackout Blind

It’s so nice to see some sun and to feel spring in the air, which also means that we’re considering getting a blackout blind sorted for our daughter’s bedroom.

3 advantages of a black out blind full sleep rest spring wellbeing virtually all sorts

We swapped bedrooms at the end of last Summer and got away with putting a duvet up at her window until the clocks went back (because that’s how we roll!).  We think it’s really important for her to get a good night’s sleep when the sun comes up earlier.  And a happy, well-rested girl makes for happy, well-rested parents after all!

We’ve always been very fortunate because in the main our 7 year old has always loved her sleep.

Whether this has been due to the bedtime routine of bath, story, bed from an early age, we will never know for sure.

But what we do know is that before we moved house, she had a blackout blind and it does make a difference.

A blackout blind is good because…

  1. Not only is this good for encouraging weekend and school holiday lie-ins, it also helps to ensure that our daughter is getting the rest she needs as she grows physically and emotionally.
  2. They benefit children and adults too because I used to work shifts (the full 24 hours of earlies, lates and nights) and had a blackout blind, which was a sanity-saver at times, I can tell you!
  3. It’s surprising how much light is blocked out by the blind.  And so with Spring being on the horizon, a blackout blind will be most welcome 🙂

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Has your little one got a blackout blind?   Have you noticed the difference from a blackout blind?  I’d love to hear about it in the comments below 🙂 

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*This post contains an affiliate link which means that if you happen to purchase something from the link you click, I get to have a little happiness too, at no extra cost to you! 🙂 

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