How to get a good night sleep

It' not new news that we all need sleep, and a good amount of it in order to function on a day to day basis, but have you ever asked why you actually need sleep? Truth is, I don't know the answer and neither do the scientists, they know what happens to our body when we sleep but in terms of the bigger picture, are yet to understand why exactly we do it, but let's just say it provides many benefits. 


Why do we need sleep? 

When you sleep you may think that your boy shuts down to rest but it is in fact doing the exact opposite. Your body is processing all of the information from earlier on and organising it so that it makes sense. Your brain cells make new connections during the day and are then strengthened during sleep, it is also a time for your brain to clear away any waste chemicals that have accumulated during the day. Plus, if you've been working out it gives your muscles time to recover and grow. Aside all of this, it's pretty clear that we need sleep just for everyday functioning, when you've had little to no sleep everything seems to be x10 harder and you consume unhealthy amounts of caffeine and sugar in order to keep your eyes open. If this sounds like you, here are some ways to get a better night sleep. 

Turn it off 

We all love a cheeky scroll before bed, but your phone, Ipad, laptop, tv are the worst things you could be looking at before you attempt to go to bed. The brightness of the screen keeps you awake at night and it is advised that you stop looking at a screen one hour before you go to sleep. Give your eyes a rest, read a book. 

Meditation and yoga 

If your problem is switching off at night then why not try your hand at meditation. This is one of the best ways to zone out from busy life and take a step back, I'd recommend using apps such as Stop Breathe & Think or Headspace if you're a beginner and don't know where to start. Another thing that I do if I'm really finding it hard to stop thinking is to close my eyes, breathe heavily in and out and focus on the motion of my breath. Not only does this stop you from thinking of other problems because you're focused on the task at hand, but it can also be quite therapeutic. 

Stick to a routine 

Your body is going to have no clue when it's time for bed if your routine fluctuates like the weather in England. Asleep by 10pm one night but up till 5am the other after a night out? Give your body some slack, it may be clever but if you mess around with it like that it will mess up your sleeping pattern big time. Decide what time you want to go to bed at night and wake up in the morning and stick to these times. It may not sounds appealing getting up at the same time on a Saturday as you do on a Tuesday, but eventually your body will grow used to it and your body clock will be in sync. 

Omega 3 

These fatty acids work wonders for your body and if you want to know more about how they can help you read my post of the Mediterranean diet here, but in terms of sleep they are pretty useful too. A research study was conducted on 362 children in the UK between 7-9 years old and the children that had more omega 3 had nearly 1 hour more sleep on average than those that took the placebo. Sleep deprivation often leads to poor health and cognitive problems, similar problems that arise when you have a deficiency in omega 3, so the scientist put 2 and 2 together. If you find yourself a little sleep deprived or tend to wake in the night, eat more oily fish such as salmon and tuna and you may see an improvement.. 

Cya!
Eryn

1 comment

  1. You can try aromatherapy oils. This will help you to reduce your anxiety. Also this will help you to sleep well.

    ReplyDelete