27 April 2015
Did you know that while you sleep, your body uses the time to repair and renew? So if you’re not getting the recommended eight hours’ a night, you’ll likely notice a change in your physical appearance as well as your mood and wellbeing. With that in mind, here are some tips to help you drift off faster…
- Sleep naked
Yes really! Not only can getting tangled in your bed clothes cause a restless night, apparently they also raise your body temperature. Maintaining a cooler body temperature enourages activation of Melatonin - an anti-ageing hormone.
- Cut out the nicotine
You may find that smoking relaxes you but nicotine actually increases your heart rate, keeping your brain alert – the opposite of what you want if you’re trying to get a good night’s sleep.
- Make some hot milk
It may sound like something your grandma would advise but a glass of warm milk can help to promote a solid night’s sleep. That’s because milk is rich in tryptophan and amino acid, which stimulate the production of melatonin and serotonin, helping you sleep better, for longer.
- Avoid screen time
Artificial light, from phones, tablets and televisions stimulate your brain, causing having with your body’s internal clock. If you’re having issues getting to sleep, this could be why. Instead, read a few chapters of your favourite book and see if it makes a difference.
- Limit your caffeine intake
You may find coffee or a bar of chocolate gives you an afternoon pick-me-up but consuming it after 2pm is a bad idea if you’re hoping to get an early night. Caffeine stays in your system for around eight hours so bear this in mind if you have a busy day ahead.
- Exercise more regularly
Exercise is a great way to unwind after a stressful day, releasing feel-good hormones to improve your mood as well as your health. This helps you to feel more relaxed, which in turn helps you drift off to the land of nod faster.
What are your top tips for getting shut eye? Share them on our Twitter page today.
Image Credit Attribution: Elenathewise/ iStock/ Thinkstock