It's the New Year and we know you have set some awesome goals for yourself for 2018!
But if you're not getting enough restful sleep, it might be difficult to achieve your desired accomplishments. This year, resolve to sleep better with these three tips from Ayre & Oxford.
#1 Improve your bedroom
Treat your bedroom like your own little oasis. Remove anything that doesn't help you relax, or fulfill a purpose. Find double duty furniture that will store your items out of sight. When clutter is eliminated, it will be easier to relax.
Melatonin is a hormone our brains release when it's dark, to help us sleep. Use room-darkening blinds to help release more melatonin. Also, choosing warm or light coloured fabrics throughout your room can create a calming environment.
Adding plants to your room can help you sleep better too! Lavender plants have a sleep-inducing aroma, Jasmine can reduce anxiety, and Aloe plants emit oxygen at night.
#2 Be mindful of your body
What you put into your body has a great effect on your sleep. Drinking caffeine in the morning may help with alertness, however, caffeine's effects can take up to 10 hours to dissipate. This means you should have your last cup of joe by mid-afternoon at the latest. Many people swear by a quick nip of liquor before bed, but even though alcohol can make you feel drowsy, its effects will disrupt your sleep pattern throughout the night.
Additionally, being more active throughout the day can reduce the amount of time it takes to fall asleep. Try going for a walk or bike ride or take the stairs instead of using the elevator.
To avoid restlessness, discomfort, and frequent bathroom trips during the night, avoid large meals, exercise, and liquids 1-2 hours before bedtime.
#3 Relax your body and mind
Help promote sleep by relaxing before bed. Blue light simulates your brain, so avoid watching TV or using a smartphone or e-reader in bed. Instead, take a hot shower or bath, read a book, or listen to calming music.
Relaxation techniques have also been known to help promote quality sleep. Try some deep breathing, peaceful visualization, or one of these techniques.
Remember to pay attention to your natural sleep/wake cycle. When you go to bed at the same time each night, you will train your mind to be tired at bedtime. Therefore, it will be easier to get a better night's sleep!