A good nights sleep isn't just for Sleeping Beauty!

Sleep....it used to be so simple....but our lifestyles are very often the enemy of sleep.

What we eat, drink, do and think all get in the way of a good night of zzzzzs.

The good news is you can do something about this. It won't happen overnight but over time the changes you make can have an impact.

Thoughts running away with you at night?

Get tired. I mean physically tired. No need for a beasting at the gym, but half an hour of brisk walking will give you what you need. Although the fitter you are the more exercise you will need...but maybe it's your brain that needs some training?

Brains just love to keep thinking. It's what they do. That doesn't mean we need to pay attention to all those thoughts, the brain just loves to keep busy. Try and get some down town before bed, yes we all know a bath and a bedtime read are ideal....oh if only we had the time! Opt for a quicker switch off, try an app like Headspace. In just 5 minutes you can significantly turn off your brain 'noise' by reducing the beta activity and increasing the alpha waves. Or try some alpha wave music on Spotify if that's more your thing.

Sleep in a dark room at about 16-18 deg C. Our bodies like to be cool once we've fallen asleep. Trendy blinds may look great, but Nan's thick curtains are much better.

Limit caffeine intake after mid-day. Two cups should be your maximum.....Sorry!!!

You've probably heard that blue light is the enemy of sleep.

But what does that mean for your day to day activity?

This is the tough bit - all devises off at 8pm, or certainly a generous hour before lights out.

Why? Light actually travels through the retino-hypothalamic pathway from the eye to the brain. It stimulates a number of bodily behaviours and chemical processes. These include moderating hormone levels, waking cycles, food intake, mood, energy production and maintaining your immune system. All Pretty Important stuff eh?....

Ultraviolet light at the right time of day (early morning is best). It stimulates Serotonin (yes that is the chemical in many medical antidepressants) which the pineal gland then transforms into Melatonin when it gets dark, this sends us to sleep. Simple.

Switch off power plugs etc and don't charge devices in the room you sleep in (better to do it in the day...)

Go to bed remembering what you are grateful for, not obsessing about...well, anything really!

If you manage to change these habits and you are still struggling to wake up looking like a fairy prince / princess then it may be time to take a closer look at what is keeping you awake. Don't be afraid of talking to your GP, they want you to sleep - it will keep you healthier! Get in touch if you'd like some habit change coaching, or you want to look at the issues that keep you tossing and turning at night.

Sleep well!

Rebecca

#sleepwell #sleeplessness #sleep #insomnia