11 Dec Six Steps to Improving Your Sleep
Coming into the holiday period, there’s a good chance you’re looking at your calendar and feel tired just thinking about all of the celebrations you’re yet to attend. It’s true that this time of year can wreak havoc on our sleeping patterns and it’s well known that a lack of sleep and our skin are not friends. Tired skin leads to a dull complexion, the last thing you want heading into the one time of year you want your beauty looks to be on point from one event to the next.
So how can you get around the need for more sleep when you have less time to catch your Z’s? Improving your sleep is a lot more about quality than it is quantity, so there are a few tricks you can try to make those quick six hours the best sleep of your life.
1. Try a sleep supplement
These herbal remedies may not see you falling asleep in an instant however they go a long way in helping you unwind and getting a deeper sleep. They’re effectiveness comes down to the relaxing combination of ingredients alongside the creation of a routine. It’s been well documented that having a nightly routine helps to tell your body you’re ready for sleep, so these are great for that.
Vida Glow Inner Beauty Powder Beauty Sleep.This delicious vanilla chai flavoured powder supplement tastes great and is packed with soothing and calming ingredients including 72 trace minerals that promote a restful sleep.
2. Use earplugs or noise cancelling ear buds
Light sleepers will find this tip particularly helpful in achieving uninterrupted sleep, leading to an overall better feeling of restfulness. Good old-fashioned foam earplugs work a treat to blocking out the sounds of the outside world to help you fall and stay asleep. Those looking for something a little more advanced can try newer hi-tech sleep bud or headphone options.
3. Take up meditation
It takes a bit of practice to get the most out of meditation but once you start allowing your mind to focus solely on your breathing and block out everything else, you’ll find your body relaxed and ready to shut off for a good night’s sleep. Your meditation routine can simply be five minutes of sitting with your legs crossed and eyes closed and counting your breathing in and out. If you need a little extra guidance, there are apps that can help.
Calm is an award-winning app that features guided meditations, breathing methods, mindfulness techniques and even soothing sound tracks that are perfect for newbies to advanced meditators.
4. Upgrade your bedding
The difference a new pillow or doona can make is astounding. There are so many different pillow options available these days from high-profile to low-profile, memory foam, feather and even those designed for people who sleep on their back or their side. Testing out a few until you find the right one for you can help you get more comfortable in bed and prevent you from feeling the need to toss and turn. Similarly, your doona can make a difference in your comfort factor and there are even weighted options that can help to relieve feelings of anxiety and stress for better sleep.
5. Stay consistent with your schedule and ban the snooze button
It can be hard to be going to bed and waking up at the same times as your regular routine during the festive season but it pays big time to be keeping as consistent as possible. By avoiding a lengthy sleep in the morning after a big night, you’ll be able to better ensure your next night of sleep is refreshing and your skin gets the chance in needs to rejuvenate. Also, the snooze button is your enemy. Those extra 8minutes between alarms can actually make you feel more tired than simply getting up and going that bit earlier.
6. Increase exposure to bright light during the day
We’ve all heard that blue light exposure from phone screens, computers and TVs can trick our body into staying awake in the evenings, however the light you are getting during the day is just as important as the light you want to avoid. Our bodies have a natural clock called our circadian rhythm. Exposure to bright light during the day helps to keep your rhythm healthy to effectively tell your body when it’s time to stay awake, and alternatively when it’s time to sleep.
Short walks throughout the day can help you to quickly clock your bright light hours. It’s as simple as 15-20 mins when you first wake up in the morning, designating as much as your lunch break as you can afford to getting out into natural light and walking and extra stop or two away from the office before getting the bus or train.