I could go on about this for hours, but instead I thought a handy little guide to my top tips for sleep, would be welcomed
1. The right environment
Somewhere comfortable, safe, the right temperature and calming. A chaotic bedroom can be distracting for restful sleep. Bedrooms should be for sleeping and sex, nothing else!
Your body likes a cool environment to help with melatonin, one of the hormones involved with sleep and your circadian rhythm - this is a goldilocks hormone in my opinion, because whilst melatonin likes cool, it doesn't like cold so it's about getting the environment just right for you. On warmer nights if you're going to bed feeling warm then a cool (not cold!) shower can help, or a cool foot bath. To add extra benefits then add some Epsom salts into your foot soak as they're full of magnesium which is a mineral essential for relaxation. Use my code JMF010 to save you 10%.
2. Bust that Blue Light
Feeds into above - no devices and screens in the bedroom and keep them off for at least an hour before you hit the hay. Blue light from screens inhibits the hormone melatonin, which is needed to help encourage a restful nights sleep. By upsetting this balance you don't get the beautiful natural hormonal dance which helps you to feel rested and wake feeling refreshed. You're more likely to struggle getting to sleep and wake up feeling sluggish and tired still.
If you're going to be using your phone or watching TV in the evenings, then look at blue light filters, screens or glasses to help minimise the impact that the blue light will have on your sleep. Setting up 'Night Mode' on your 'phone can help and you can do this on an automated schedule, so it's not something you need to do daily, you can set it just the once to repeat daily
LED lightbulbs are also on the blue light spectrum and these are found in so many homes: they do save energy but they are bright blue light, so avoiding them will help; possibly even changingto blue-light blocking bulbs or reading lights, like these brilliant ones which I've found on Amrita. Using my code HXEU9M on Amrita, will save you some money on your purchase, too.
3. And Relax...
I suppose this is fairly obvious, but do something which helps you relax! A soothing bath, reading or meditation are popular ones. Meditation and mindful breathing is always a good idea in the evening, and this will again help to support dialing down of the stress levels and aiding rest and relaxation.
Reading before bed can be a really nice activity, but I'd say looking at reading material too, might be helpful. A complex paper, report, or work-related book, might not be what you need for down time.
4. Kick the Caffeine
Just say no, to caffeine after about 6pm! Please note...there is caffeine in chocolate! A relaxing herbal tea could be just the ticket, my Chillout tea blend is a perfect bedtime cuppa with delicious lavender and rose nestling in amongst passionflower, lime flowers and fruity lemon verbena and lemon balm.
5. Don't give yourself the time
Or rather more specifically, try not to clock watch! I'm all for alarm clocks but perhaps face it away from you so you aren't glaring at it all night?
6. Ditch the Booze
Contrary to popular belief, a nightcap doesn't give you a better nights sleep. Alcohol can interfere with sleep, making it less restful and restoring.
7 Keeping a regular bedtime routine
This will help with predictability, sleep cues and circadian rhythm. I would recommend switching off from work at least two hours before you are due to go to bed, and ideally minimising blue light exposure for at least an hour before. Sources of blue light include computer screens, 'phones, your TV set and quite likely home lighting.
Having some daylight in the mornings - as soon as you're able to - can really help with our circadian rhythm too.
7. Switch your brain off
This can be supremely difficult and is very multifaceted. Lots of the previous tips are working towards giving you a clear mind in preparation for sleep, but some people find that keeping a journal helps, or a notepad and pen next to your bed for all those last minute 'oh I mustn't forget' moments. This internal monologue is something which I see in patients often, and something that herbs can be really useful for. I love skullcap and passionflower and they often feature in my night time mixes!
8. Aromatherapy
Aromatherapy can be incredibly useful for helping to calm and relax: lavender and chamomile are two of the most widely used oils, but there is a whole range which you could investigate...mandarin, neroli, frankincense to name a few. My faves can be found over at Holistic Kitchen: Peace & Calm, Calm My Mind and Snooze (as seen in Hello! Magazine) are my firm faves on rotation. If you use my link, you'll get £10 of your first order. Plenty to ease you into a delicious nights sleep
There's probably enough there to be getting on with, but of course for complex issues and for guidance with herbs and supplements, then seeking the advice of a medical herbalist is important. A full consultation gives us the time to discuss your health fully and work on the very best tailor made course of treatment for yourself and your specific health concerns.
Take it easy....and get some good sleep!
Jo x