Sleep is an essential behavioural state that allows us to recharge and be at our best, day after day. Considering we spend around one-third of our lives asleep it’s also an activity that warrants more attention than it gets!
As individuals, the amount of sleep we require differs; however on average, an adult requires approximately 7 to 9 hours of quality sleep. In a busy world, getting enough sleep can often be a challenge, so here are our official tips to help you enjoy the perfect nights sleep.
Our top tips to have you on the way to sweet dreams
1. Get your bedroom sleep ready
It’s important to create an environment conducive to undisturbed sleep. This includes a comfy bed, ensuring light is blocked out as much as possible and restricting bedroom activities to just sleep and perhaps intimate moments (leave your laptop outside!).
2. Establish a regular sleep pattern
Where possible, try and keep to a regular bedtime. Your circadian rhythm (also referred to as your body clock) is your body’s way of naturally putting you to sleep. It’s important to establish a regular bed time, even on weekends, to assist you in falling asleep and staying asleep throughout the night.
3. Establish a sleep ritual
Take a warm bath, burn your favourite candle or have a delicious cup of tea before hitting the sheets. Getting into a regular pattern and establishing sleep cues such as taking a warm bath before bed will train your body to recognise when it’s time to sleep. This is especially helpful for shift workers who may not be able to establish a regular bedtime.
4. Consciously avoid anxiety
Activities such as paying bills, going over finances or fretting over your workload for the following day can lead to an overactive mind. A good tip is to write out a short ‘to do list’ so you can put your thoughts to bed. Keep your to do list by the bed in case any distractions pop into your head when you’re trying to nod off.
5. Avoid nicotine, alcohol and caffeine
Nicotine, alcohol and caffeine can affect your ability to fall asleep and maintain quality sleep. It is recommended you restrict coffee consumption to a minimum of 4 hours before sleep.
While alcohol and nicotine may help you relax it can significantly effect the quality of sleep you will achieve.
Temperature is an important factor to consider. Individuals sleep better when the bedroom is slightly cooler, approximately 18°C room temperature. That’s not to say you shouldn’t have a warm cosy bed!
It is also essential to have warm hands and feet, so choose your bedding appropriately.
7. Food Intake
It’s important to not be hungry when it comes to bedtime, however over eating or eating late can interrupt your sleep cycle. Try and avoid spicy foods or foods high in sugar before bed. Portion control is also important as over eating can lead to indigestion keeping you awake.
8. Avoid the clock watch
Clock watching can increase anxiety around your inability to sleep. Ensure the clock display is not visible and set two alarms if you’re concerned about sleeping in. If you don’t fall asleep after 20-30 minutes of lying awake, get out of bed and try a relaxing activity such as reading until the urge to sleep returns.
9. Sip a cup of Official Guilt SLEEP Tea
Loaded with antioxidant rich Rose, Jasmine, Lavender and Passionflower, SLEEP is an all-natural herbal blend designed to promote a peaceful mind and restful sleep. Passionflower is a naturally occurring herb that simulates the effects of some common prescription medications used for sleep. Lavender and Rose add a calming effect to help you relax. For best results, try SLEEP 30 minutes prior to your regular bedtime.