Sleep, glorious sleep. There's just no better feeling than when you gracefully rise in the morning to greet a new day with a solid 8 hours of slumber done and dusted. If only it actually felt that way every day, right?
We all know how important sleep is to allow your body to stop and recharge, but sometimes life’s busy commitments and stresses can rob us of the zzz's we need to recover. Take a look below at our top 13 tips to help you get a good night's sleep and improve your overall quality of life.
- Limit your caffeine intake in the afternoon. Caffeine is a huge barrier to sleep so opting for a coffee alternative instead is your best bet for a good night’s sleep. We suggest replacing your daily cuppa with our Cacao Bliss Chocolate Drink, Instant Dande Latte or Spiced Vanilla Turmeric Latte. However, if you do find yourself needing a little boost to power you through that 3pm slump, we recommend our berrylicious BALANCE – An Energising Blend by Ashy Bines 210g.
- Avoid long afternoon naps, especially if you have trouble sleeping already. If you find yourself really needing to recharge, set an alarm for 20 minutes and lie down. If you happen to go to sleep great, but be sure to get up after the alarm goes off.
- Consume adaptogens during the day to support the body through daily stress. This will lead to a better night’s sleep, especially for those who have trouble falling asleep or wake suddenly thinking about things. Our go-tos for adaptogenic support are our Adaptogenic De Stress, Calm Berry Beauty Water, Alkalising Greens® & Plantiful Protein.
- Exercise earlier rather than later. Exercising is great for sleep, especially if you have trouble winding down in the evening. However, it stimulates the body and activates the brain, therefore exercising too close to sleep time may be disruptive.
- Avoid heavy and/or late dinners; this can stimulate the body or cause discomfort from indigestion which can disrupt a good night’s sleep.
- Chill out with a night cap. A steaming hot cuppa after dinner is a great way to unwind and prepare for sleep. Our Chamomile Mellow, Hops Slumber & Ashy Bines Bye Bye Bloat Hello Sleep are our top suggestions.
- But... try not to drink too much fluid in the two hours before bed-time to avoid trips to the bathroom in the middle of the night.
- Try to stick to a sleep schedule. It’s not just children who benefit from an evening routine, adult brains love a bit of structure and predictability too! Following a rough schedule and wind-down routine before you go to bed can help you wind down and regulate your body clock so you can fall asleep easier.
- Avoid screen time just before you go to bed. This includes TV, computers, smart phones and other electronic devices. These devices are stimulating to the brain, making it harder to switch off. We suggest reading a book instead to help you wind down before bed.
- Try mediating before bed to unwind and clear your head, there are many apps available to help you with this.
- Have a notebook and pen handy next to your bed. Often when you’re falling asleep, the day’s worries and thoughts can come to you. Write them down and set them aside for the next day. If you find worries regularly come to you when trying to sleep, make writing your thoughts down before bed a part of your daily sleep routine.
- Enjoy a protein rich snack in the evening if you find yourself waking regularly in the early hours of the morning. This restlessness can be caused by low blood sugar, so consuming a snack such as our Ashy Bines Choc Protein Treats, Plantiful Protein or Beauty Protein can help balance your sugar levels during the night and lead to better sleep overall.
- As a last resort, if you really can’t sleep, get up and do something else. Go to another room and do something relaxing but slightly boring until you begin to feel tired; then head back to bed.