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There is nothing more frustrating than tossing and turning in bed waiting for sleep to come but to no avail. While you could lay there counting sheep, we have a few other tips that could help you to drift off into peaceful slumber night after night.
The bright lights that our smartphones and computers emit in large amounts are a major culprit for keeping our brains awake past bedtime. The light exposure tricks the brain into thinking it is still daytime, reducing the production of melatonin which helps to relax you ready for a restful sleep.
While the most efficient way of eliminating this exposure is by turning off all gadgets, TVs and bright lights 2 hours before you plan to go to bed, we understand that may not sound appealing. Instead, try switching to dark mode on your smartphone and trying a pair of blue light blocking glasses to keep your circadian rhythm in check.
While caffeine has its benefits, such as, enhancing your focus, increasing energy levels and improving sports performance, this is the opposite of what you want before bedtime. Caffeine stimulates the nervous system and can actually remain active in your bloodstream for 6-8 hours, meaning an afternoon cup could lead to a restless night.
If you want to drift off into a deep sleep with ease we don’t recommend consuming caffeine after 4 pm. Although we appreciate a nice warm drink before bed can be comforting, it is best to stick to decaffeinated beverages. Try swapping your coffee for a soothing chamomile tea instead, which has been used for years as a natural sleep inducer thanks to its calming effects.
For a restful night's sleep, you want to create a restful environment, which for most people equals cool, dark and quiet. While we have already explained the impact of light exposure on our brains before bedtime and loud noise disturbances may seem pretty self-explanatory, you may be wondering what temperature has to do with a good night's sleep.
Most experts agree that the ideal room temperature for a night of sound sleep is 18.3 degrees celsius. This may sound a little on the cool side, but maintaining a lower core body temperature actually makes you feel sleepy, whereas a higher temperature may make you feel alert. Other relaxing activities such as taking a bath or meditating before bed can also improve sleep quality.
Essential oils have been used for thousands of years to promote benefits to both our physical and emotional wellbeing. Diffusing essential oil plant extracts have shown remarkable improvements to the quality of sleep for those who breathe in their calming scents before snuggling down for the night.
There are a few particular essential oils that we recommend trying out if you are looking to enhance your sleep quality. Lavender is possibly the most famous for its ability to reduce anxiety, depression and help to combat insomnia. Other great choices of oils you can diffuse are bergamot, chamomile, ylang-ylang and clary sage.
Weighted blankets are a great home-therapy option, shown to have fantastic benefits that reduce many nagging sleep problems. They provide an evenly distributed pressure across the body, and that deep pressure stimulation mimics the feeling of being gently hugged.
The pressure has been shown to reduce anxiety thanks to the increased production of serotonin the weighted blanket promotes. This neurotransmitter has a calming effect that metabolically changes to become melatonin, a sleep-inducing chemical. The feeling of being held can also boost oxytocin production, the feel-good hormone that helps to lower stress and depression - two big insomnia causing culprits.
The best way to improve your sleep quality is by limiting brain stimulants such as blue light exposure and caffeine. On top of that, creating a calming environment and carrying out relaxing activities can set the mood, preparing your body for a restful slumber. Aromatherapy, such as diffusing essential oils, can also be a benefit to combat various causes of insomnia.
Finally, once you are ready to snuggle down in bed, opt for a weighted blanket to feel the benefits of at-home deep pressure stimulation. Take a look at our selection to find your perfect bedtime aid, so that you never lose a wink of sleep again.