There is nothing worse than lying in bed at night and not being able to sleep. Here are our top tips for optimising sleep quality so that you can feel your best!
Regulate your circadian rhythm: Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes. Disruption to these rhythms can lead to difficulties in falling asleep and staying asleep and can often result in the feeling of waking unrefreshed. Maintaining a consistent sleep schedule by going to sleep and waking up at the same time every day is a great place to start. Another tip is to reduce light exposure 1 hour before bedtime and increase it first thing in the morning! Think more sunrise walks and less scrolling at night.
Create yourself a night-time routine: Creating a bedtime routine for yourself can be a nice ritual and helps to set the tone for a restful sleep. It may include making sure you shut your laptop at a certain time to switch off from work, run a hot bath, light a candle, or read a good book.
Try a guided meditation: Downloading an app such as insight timer can be helpful, especially if you struggle with racing thoughts at bedtime. This not only helps redirect your thoughts and switch off your mind, but it also forces you to slow your breathing and get your body into a state of sleep. We love the meditations by Sarah Blondin which you can find on insight timer.
Consider supplementing: If you feel like you have tried everything but are still struggling to fall asleep and/or stay asleep you may need to consider extra support. Whole Health Studio’s Mild Anxiety Support contains Lavender which is a herb traditionally used in Western Herbal Medicine to promote a refreshing sleep and support a healthy sleep pattern.
The above information does not replace medical advice or professional guidance. Please reach out to a practitioner for more specific, individualised support.