Good morning,

How has your week been. If you are off with it being half term I hope you have had a great time. 

Natural sleep remedies: Lifestyle changes

This is one of my favourite topics I like to share. Why…..because I struggle with sleep. Do you? I am using an aroma diffuser (aromatherapy machine). You add your favourite oil, mine is lavender to help with sleep as well as water and you plug it in. It produces a mist that evaporates into the air and your room smells lovely. You can have it on for as long as you need and it has a timer so you can set it for 2 or 4 hours. It also has an automatic colour cycle mode so you can watch the lights change colours. I will let you know if my sleep improves. I also have a chamomile tea before I go to bed and have done for years. I would love to know if you have problems with sleep and what you do/use to help.

Below are some tips that can help combat sleep problems:

Turn off the TV if you have one in the bedroom. In some people, night time light can inhibit melatonin and create “social jetlag,” which mimics symptoms of having travelled several time zone, so keep your sleep surroundings as dark as possible.

Put other appliances to bed too. If you want a good, restful sleep, turn your appliances away from your bed. Or better yet, turn them off altogether. If you must use bedroom electronics, choose those illuminated with red light, which is less disturbing to melanin production than blue light.

Give it up. If you don’t fall asleep within 30 minutes, sleep specialists recommend you get up and leave your bedroom or read. Then return to your bed to sleep when you feel tired again.

Exercise early. It’s no secret that exercise promotes restful sleep and good overall health. However, a study published in the journal Sleep showed that the amount of exercise and time of day it is done makes a difference. Researchers found that women who exercised at a moderate intensity for at least 30 minutes each morning, seven days a week, had less trouble sleeping than women who exercised less and/or later in the day. Morning exercise seems to affect body rhythms that affect sleep quality.

One of the reasons for this interplay between exercise and sleep may be body temperature. Your body temperature rises during exercise and takes up to 6 hours to drop back down to normal. Because cooler body temperatures are associated with better sleep, it’s important to give your body time to cool off before bed.

Keep your slumber surroundings tranquil. Your bedroom should feel like a sanctuary. Piles of clothes thrown on your bed, stacks of bills staring at you, or other random clutter will hamper you emotionally and lead to sleep problems. A tranquil and organized space will help you feel more relaxed.

To create the perfect sleep environment, try the following:

Wear pyjamas to bed. This can be your birthday suit, but it signals your mind that it’s bedtime. I love my pjs and once I am home and know I am not going out the pjs go on. My boyfriend thinks I am weird, but I don’t care.

Keep your room cool, between 65 and 72 degrees -- the optimal temperature range for sleep.

Make your room dark. Consider installing room-darkening shades or wear eye covers to block light from the street or LED displays.

Purchase a good mattress. You spend 1/3 of your life in your bed, so it’s worth the investment.

Use a pillow that supports your head and neck. Give the pillow the bend test; if you bend it in half and it stays in position, it’s too floppy.

Sleep on breathable linens. They will reduce sweat, body odor, and skin irritation all of which can disrupt sleep.

Natural sleep remedies can do wonders for the occasional bout of poor sleep. However, they shouldn’t be used for chronic sleep problems. If you have insomnia that lasts for a few weeks or more, be sure to consult your doctor.

Avoid wine, oh no I hear you say 🤣 🤣 – even though alcohol can make you drowsy and help you fall asleep, too much of it can make you wake up at night. It has been reported that alcohol may suppress the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep. Have a drink a few hours before bedtime, if at all.

Caffeine affects sleep. I am not a big coffee drinker I have it as a treat if I go out to a coffee shop, but I have to be careful as it does affect me. Avoid it altogether, certainly after 4 pm, at the latest. Caffeine affects people differently. If you find that you are sensitive and it’s keeping you up at night, you’d do best to cut back or limit it to the morning only (and if you still are having trouble sleeping, try cutting it out altogether). Caffeine may also impair sleep more as you get older. Remember that while coffee, tea and fizzy drinks are big sources of caffeine, chocolate also delivers caffeine (an ounce of dark chocolate has about 25 mg of caffeine, equivalent to a quarter cup of brewed coffee).

Would love your thoughts. 😀

Have a good weekend.❤️