Scientific Research shows that nearly 60% of us are struggling to sleep well and yet we all value a Good Night’s Sleep.
Sleep is as important for your body as a healthy diet or regular exercise and poor sleep has been linked to weight gain and heart disease amongst other long term health conditions.
The effects of ‘lack of sleep’ are immediate, both physically and mentally, and it can become hard to concentrate. Over time this can lead to further worries about the lack of sleep, with ever decreasing circles that can end in anxiety or even depression.
It is important to take steps to improve the quality of your sleep as soon as possible. Start and create a routine and have a `bedtime’, a regular time you go to bed.
Dr. Fariha Abbasi-Feinberg, a director at the AASM, recommends adopting healthy sleep routine and suggests the following tips to address short-term insomnia:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish a relaxing bedtime routine.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
Our recommendation is to invest in a good sleep spray and spray your pillow and sheets before you go to bed. The blend of Lavender, Chamomile and Neroli is scientifically proven to aid with falling asleep.
Following as many of these Tips as you can, gives you the best chance of getting a Good Night’s Sleep, even at times when it is difficult.