Sleep deprivation can happen to many of us throughout our lives. We can all lay there at night wishing for a better night’s sleep, longing to wake up feeling energised. Insomnia is a problem that can affect 1 in 3 of us according to the NHS. Insomnia can be due to many factors, but commonly is due to stress, anxiety or depression.
Sleep deprivation can lead to serious illnesses, so it’s important that we look after ourselves and get the recommended 7-9 hours a night. Life’s demanding pressures can restrict us all but here at Bee Green, we have some simple tips to help you get a improved night’s sleep!
Love Your Environment
Ensuring your bedroom is as dark as possible is crucial. Having a dark room is the best way to achieve an undisrupted sleep. If you struggle with keeping your room light-free, then invest in an eye-mask, these can be just as effective. This may seem an obvious point, but you should also ensure you have a comfy mattress.
It’s suggested that you should change your mattress every 8 years, and if your time is up, we suggest investing in a memory foam mattress. Memory foam mattresses are a little on the pricier side than your normal spring mattresses, but they’re worth the investment. They contain special materials, which can relieve pressure on painful joints. It’s also important that you sleep in an environment, which is the optimum temperature. Ensuring your room is not too hot or cold will allow you to have a great night’s sleep.
Here at Bee Green we cannot stress how it important our next point is. We all know life has made us all into busy-bodies, and we can all fall victim to our brains going into overdrive. However, make sure you turn off smartphones, tablets, laptops and whatever other devices we have, at least one hour before you intend to sleep. These devices belong outside of the bedroom to ideally achieve optimum sleep.
We all know how frustrating it can be as you’re lying there with a million and one things running through your brain, well we have a simple solution. Keep a journal at your bedside, and any last thoughts you may have, write these down. You can refer to these notes in the morning, allowing you to achieve a worry-free sleep.
No Food or Booze before you Snooze
Experts advise that you must stay away from any rich or greasy foods before you sleep. These fatty foods can take a while to digest, resulting in keeping you awake. Not only can eating close to your bedtime cause insomnia, but it can also result in heartburn and weight gain.
We also advise that you steer clear of caffeine and alcohol before you sleep. These can both act as stimulants, keeping you awake for longer. Although sometimes it may seem like a ‘night cap’ is a nice way to drift off, it will only disrupt you throughout the night.
At Bee Green, we’re huge lovers of essential oils, we even wrote a recent post about how amazing they are in your skincare routine. But the best thing about essential oils is their versatility. Essential oils such as Lavender and Chamomile are great at helping you drift off into a deep, undisturbed sleep.
Bed linen sprays are great to pop onto your pillow helping you drift off. Lightly spray one over your pillow, and let yourself relax into a well-deserved sleep. Another way you can use aromatherapy is whilst having a relaxing bath. You can incorporate essential oils into your bath time routine.
These are just a few simple lifestyle changes that we can all implement in our daily routines. However, if you are suffering with consistent sleep issues, we would advise going to seek help from a professional or your local GP.