Wednesday, 4 November 2015

5 Tips To Get A Good Night Sleep | Aimee Bell MUA

The most infuriating things I find after a stressful day is being so exhausted but unable to sleep due to all the things going on in life and our minds running on over time! I have suffered in and out of insomnia for as long as I can remember so I thought I would put together a little post to combat it and help you guys get a better night sleep.

1. A big one for me that makes a massive difference, is reducing exposure to white light. Try not to trick your body into thinking its daytime! If you can avoid using iphones, tv, laptops, tablets etc around 1 hour before you plan on sleeping. This type of light can surpress melatonin production which is the hormone in which helps regulate your sleep-wake cycle.

2. Establishing and maintaining a sleep cycle is important to ensure that you get enough sleep and your body begins to wake up naturally at the same time every day without the need for that pesky alarm clock. By going to bed and waking up at the same time every day you will develop a natural sleeping pattern & your body should feel tired around the time you normally go to bed making it easier to sleep.
Yes this does mean you have to get up and go to bed on a weekend at the same time which can be hard if you are going out on a night out but none the less try to stick to the same amount of sleep in order to get your body used to 7-8 hours of sleep a night.

3.Be comfortable! By making sure your environment you sleep in is comfortable will help send a message to your brain to say its sleepy time now. Its time to relax. You can do this by making sure your mattress is not too big, too small, too hard or too soft. If you don't have enough money to splash out on a new mattress, you can invest in a mattress topper which can make a massive difference. Your pillow height should be in alignment with your shoulders, keeping your neck in a straight light with your spine. Too high or too low can cause neck/back pain (Something which I should listen to my own advice a this is a massive issue for me!) For most people a nice cool room is needed to ensure your body doesn't overheat at night as it can affect your sleep cycle by waking up in a sweaty mess!
Finally a big one for me block out all light! Try investing in some black out curtains as having no light to affect the quality of your sleep especially in the summer months when mr sunshine comes out at 5am. If you like to wake up with light, you can get an alarm clock which gently lights up your room as it gets towards your alarm time :).

4. Maintain a healthy lifestyle: Yes you are probably fed up of hearing the same thing all the time but by exercising and maintaining a healthy diet, it can actually help to ease you into a deeper sleep and help your muscles relax and rejuvinate.

5. Finally relax before bedtime! Preparation for a good night sleep should enable you to relax and unwind. forget about everything thats happened during the day. Write a to do list of the things you need to do the next day so your arent over thinking, have a nice soak in the bath, give yourself a bit of a pamper, do some gentle yoga to stretch out any tensed muscles & listen to some soothing music. By doing this as a routine every night, your body will know its time to go to sleep and you will begin to fall asleep much easier once you have a routine!

I hope these tips will help some of you if you are struggling with your sleeping patterns! I know using these tips has helped me alot in the past! 

Do you guys have any tips to share? What do you do to help you sleep?? 

Lots of Love A xxxxx