Tips for Better Sleep
Posted on 09 December 2015
Tossing and turning at night? Or waking up habitually at 4am? We have some tried-and-true tips on how to get better rested, so you can be energized for the next day.
1. Drink a warm drink 1 hour before bed.
Studies have shown that drinking a warm glass of milk or any of these warm drink recipes with dairy can help induce sleep because of the amino acid tryptophan. This tells the brain to produce more sleep-friendly serontonin and melatonin before bed. But be sure to go to the bathroom before sleeping so that you don't have to wake up in the middle of the night to do so.
2. Implement a sleep routine
Whether that is taking a warm bath, or reading a book before bed, creating a bedtime routine triggers the brain to produce sleep hormones at the right time. Try also to fall asleep and wake up at the same time every day to set your body clock to fall asleep more easily.
3. Skip the late-night espresso
Caffeine is good for the start of the day. But late-night coffee drinkers may find themselves restless and having trouble falling asleep because caffeine's stimulating effects peak one to four hours after it is consumed. If you have a coffee around 8pm, you may not feel the effects of it it until you're trying to fall asleep in bed at midnight.
4. No screens
Yes! NO TVs, laptops, Ipads, or phone screens before catching some zzz's! (I'm guilty of this, too). But studies have showed that watching an electronic screen can suppress the body's natural melatonin (the sleep hormone) production by 22 percent!
5. Gentle, regular exercise earlier in the day
Stretching and fresh air can help you sleep better at night. Exercise produces endorphins which help elevate our mood. Also the natural tiredness that comes from regular exercise can induce sleep. However, exercise has a stimulating effect on the body, so it is best to do it earlier on in the day rather than before you sleep.
6. Breathable PJs
Just like your bedsheets, the closest thing to your body should feel cool to touch. Of course, we would recommend our ultra-soft, breathable bamboo PJs, but your favourite soft tee could work too. Studies show that a bed a few degrees cooler can help induce sleep. Our bamboo clothing will keep you cool, and comfortable all night long.