We've all heard it before, you need to sleep better and you need to sleep longer; however, sleeping like a log is not always easy, if even possible at all! Many factors can make getting a good night's sleep challenging, from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes hard to come by. So what is the answer? Is there a secret Disney-esque elixir out there to give you the sleep you need? While the answer is no, unfortunately, *sighs* there are things you can do to ensure you get the rest you need. Read on to find out how to get a good night’s sleep.
Establish a sleep schedule
Going to bed and waking up at the same time every day, even on weekends, helps keep your body's internal clock in check. This means saying no to those late nights out or binging on Netflix until all hours of the morning –– don't worry, the next episode will still be there tomorrow. It may be hard at first, but creating a sleep schedule will greatly improve the quality of your rest. Remember: consistency is key! Tip: Set an alarm for bedtime as well as wake-up time, and avoid using electronic devices before bed as they can disrupt your natural sleep patterns.
Watch what you eat and drink before bed
Certain foods and drinks can interrupt sleep. Avoid caffeine, alcohol, and heavy or spicy meals at least a few hours before bedtime. Caffeine can stay in your system for up to eight hours, so that afternoon coffee may still affect you come bedtime. Alcohol may make you feel drowsy initially, but it can disrupt your sleep later in the night. And heavy or spicy meals can cause indigestion, leading to discomfort and lack of sleep. Stick to lighter, sleep-promoting snacks like bananas, chamomile tea, and almonds.
Similarly, drinking too much water before bed can lead to frequent bathroom trips during the night, so try to limit your fluid intake in the evening. But don't let this deter you from staying hydrated throughout the day –– dehydration can also disrupt your sleep! Just be mindful of what and how much you consume before bed to ensure a peaceful night's rest.
Ok, this one might be tough because we all love a good nap, in fact nothing brings us more joy. And even though naps have also been proven to improve memory and cognitive function, it's essential not to overdo it. Naps can be great for a quick energy boost; however, if they are too long or taken too close to bedtime, they can make it harder for you to fall asleep at night.
If you do want to take a nap, limit it to 30 minutes and try to take it earlier in the day, ideally before mid-afternoon. But if you find yourself relying on naps to make it through the day, it may be a sign that you are not getting enough sleep at night and it's time to take a look at your sleep habits.
Incorporate a good night skin routine
Taking care of your skin before bed is important for both beauty and health reasons. It's important to take off any makeup, cleanse the skin to remove any dirt or grime from the day as well as moisturise with a specialised night cream to ensure your skin is getting the proper hydration it needs overnight. A good nighttime skincare routine will not only help with your complexion but also promote relaxation before bed, (especially if you take your time and massage your face), setting the mood for a good night's rest.
Create a calming sleep environment
Creating a sleep-inducing environment is crucial for quality rest. This means keeping the room cool, dark, and quiet –– make sure to eliminate any distracting lights or sounds with blackout curtains and remember to put your phone on do not disturb. It's also important to have a comfortable bed and pillows as well as clean sheets. All of these factors contribute to creating an ideal sleep atmosphere so you can drift off into dreamland easily.
By implementing these tips and tricks, you can improve the quality of your sleep. Remember to make good sleep a priority –– it's just as important as eating well and exercising regularly. Also, keep in mind that the bed is for sleep not for entertainment, do your best not to mix the two. If you have any questions on how to get a good night’s sleep or any questions about our skincare products, don’t hesitate to reach out, we’d love to hear from you.