Goodnight Sleep Tight

It’s well-known how important sleep is for the human body.

Getting adequate sleep is essential for maintaining optimal well-being and overall physical and mental health. We take a look at some of our top tips, tricks and ideas below to help you get a restful night’s sleep.

“Sleep is that golden chain that ties health and our bodies together.”
– Thomas Dekker

Image: Balaclava House

Master your Night Routine

A night routine is essential to set yourself up for quality sleep, allowing you to wake up refreshed and setting you up for a more productive morning.

Sydney-based sleep expert Olivia Arezzolo recommends her signature bedtime routine which involves:

  1. Blocking out blue light for two to three hours before bed
  2. Taking lavender capsules
  3. Having a goodnight phone alarm
  4. Taking a nice warm shower
  5. Taking a magnesium-based sleep supplement
  6. Meditating or reading to relax your mind
  7. Wearing an eye mask

Implementing a sleep routine helps you maintain the timing of your body’s internal clock, allowing you to fall asleep and wake up more easily.

Click here to view more details about the full routine.

Calm-ify your Bedroom

Having a restful sleep improves your cognitive ability and boosts your cardiovascular health.

A study conducted by The Australian Institute of Health and Welfare indicates that 2 in 3 (66%) adults report at least 1 sleep problem and almost half (48%) of all adults report at least 2 sleep-related problems, such as poor sleep quality, not getting enough sleep or sleep disorders such as insomnia.

Poor sleep can increase a person’s risk of developing serious health conditions throughout their life such as diabetes, obesity and coronary heart disease, so creating a calming space to help you doze off is integral.

Our top tips for creating a relaxing space, include:

– Installing blackout curtains and having dim lights to help your circadian rhythm
– Limiting distractions such as televisions and phones
– Opting for neutral, calming colours
– Investing in comfortable pillows, a good quality mattress and linen
– Ensuring adequate ventilation and fresh air flow
– Keeping your space tidy and clutter-free
– Well-insulated for a comfortable sleep

Live a Healthy Life for a Better Sleep

Living an overall healthy lifestyle and eating a nutritious, well-balanced diet can also play a beneficial role in setting yourself up for a restful sleep.

This means trying to incorporate the following into your daily routine:

1. Moderate daily exercise
2. Avoiding caffeine, sugar and alcohol in the evening
3. Eating plenty of fruit, veggies, nuts, and protein
4. Practicing mindfulness, meditation or yoga

Consuming certain foods before bed may help to induce better sleep, including:

Saffron – high in antioxidants, studies indicate saffron may improve sleep quality and help improve insomnia.
Chamomile – Known for its relaxing properties, chamomile may assist in alleviating stress and anxiety and promote a better night’s sleep.
Lavender – Evidence suggests lavender can increase melatonin levels, use it on your pillow, in a bath or add a small amount of a food-safe essential oil to your nigh-time cuppa.
Bananas – known as nature’s sedative, bananas contain both tryptophan and magnesium which can help you sleep.

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