5 tips to help with your sleep!😀

So here they are!! 5 tips that personally help me sleep so hopefully they can help you too!😀

1.BLUE LIGHT
So you all probably know this but the light from our technological devices is not going to help with you sleep. The light omitted from our phones, TV’s, laptops etc is not natural light. The blue light that they give out affects the sleep inducing hormone, melatonin.
Ideally you want to avoid these for at least an hour before you plan to sleep but I understand in this day and age it is difficult! If you absolutely can’t avoid the blue light then maybe try lowering the brightness levels or activating a night mode function that a lot of devices now have.

2.CAFFEINE
This is pretty simple, avoid caffeine before bed. I personally would say 2/3 hours before you plan to sleep, however this can differ person to person so if you try this and aren’t seeing a change increase the time between your last caffeine dose and bedtime.

3.TO DO LIST
Before bed make a to do list for the next day or write down anything that is on your mind. Even if it doesn’t make sense once on paper just getting it out of your head on to paper can help your mind relax before bed. A lot of us get into bed and our minds start going a million miles an hour preventing sleep so this is a way to help stop that.

4.MINDFULNESS
Mindfulness is a meditation technique usually used for stress but can also aid sleep. It is all about bringing your mind back to the present and focusing on the now e.g. bring your full attention to your breathing. Deep breaths and how your body feels as the air flows in and out of your body.
You can also focus on other physical sensations like how the sheets feel, what you can see, smell and taste. This does take a lot of practice as your mind can easily wonder and take you back to the stressful thoughts keeping you awake but with practice it can be mastered.

5.EXERCISE
Exercise can help you sleep as long as it’s done at the right time! Leaving exercise too late is known to give you an energy boost and that’s not what you need just before bed! Also your body temperature may be too high for your body to be able to relax and fall asleep and an intense exercise can raise cortisol levels(stress hormone) stimulating brain activity which isn’t the best environment for sleep.

However this again can depend on the person, this theory does apply to most people but there are a few that will benefit from working out close to when they plan to sleep. Bottom line is timing exercise right for you can greatly aid your sleep so experiment and see which one works best!

 
These aren’t the only things you can do, but for me personally they are the things that best help me. If you do try these methods and are still struggle feel free to get in touch for more advice or get in touch with a doctor who can also advise👍

🔸CHEY.FIT✌🏽