HOW TO: GET A BETTER NIGHTS SLEEP

March 16, 2018
March 16th marks 'National Sleep Day!' 
Anyone who knows me, knows I absolutely love sleeping. Honestly, I sometimes go to bed very early, which may be perceived as lame but it's so important to catch enough Z's- theres so many health benefits that its crazy not to! But sometimes, no matter how tired you are, no matter how much you want to just close your eyes and drift off....you just can't switch off, so here are a few things you can do to combat that and be sweetly asleep in no time. 


photo credit: https://www.snorban.com/snoring-info/


1. PUT. DOWN. YOUR. PHONE. 
I mean it! I can't really talk, I am always on my phone before bed which is terrible but I try and stop looking at it around 30 minutes before I go to bed. More importantly, when you're lying there unable to fall asleep do not pick up your little glowing screen, it will not help. It will not bring you any closer to a sweet slumber. Just don't touch it. 

2. Write down everything you need to do/tackle tomorrow
Whatever it is stressing you out - exams, work presentation/pitch, a looming conversation you'd rather not have.... Write it down, and leave it outside your bedroom (your stress free zone) and leave it there ready to tackle tomorrow. You will literally be leaving your troubles behind so you can focus on the important stuff (wrapping yourself in a duvet cocoon and dreaming of Matt Healy in my case). 

3. Being under the duvet is only for sleep time 
I refuse to physically get under the covers of my bed until its actually time to sleep, therefore my body knows when I do dive in, its to sleep. Kinda like the whole Pavlovs dog thing if you want to get technical... I've learnt that under duvet = sleep time. If you want to lie in bed and watch Netflix (which I do regularly) get a blanket or something but never actually get 'into' bed. Trust me, it will help! 

4. Herbal Remedies 
Okay, I think everyone has heard of this one but honestly it can really help. Lavender and camomile aid relaxation therefore help you unwind and drift off to sleep! Try a diffuser in your bedroom, or take a bath with lavender oil and a cup of camomile tea. Lavender has been used for centuries as it contains Linalool which produces a sedative effect by effecting your GABA pathways, which reduces nerve cell excitation and effects your brain circuits involved in sleep (sorry I find the science behind it interesting). You will feel soooo relaxed you'll drift off in no time. 

5. Meditation/Self Reflection 
Lay there, and tense and relax every single muscle in your body starting from your toes. Work your way up your body and just focus on each muscle at a time, acknowledge its existence and relax it. By the time you have worked your way up to your head you will feel so much more relaxed and ready to sleep. Or- I pretend its the morning and that I've just hit snooze for the second time and its much easier to miraculously fall asleep. 

So there you have it, 5 tips from me on how you can potentially aid sleeping. Sleeping is amazing, we need it to function. Make sure you get enough of it and your body and mind will thank you! 






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