Sleeping problems seem to affect most people at some point in life. Me and Dizzy love our sleep and usually sleep like a log! But we do get patches of worrying (we are at the moment because of new job tomorrow ) which causes us to not be able to get all the sleep we need. This has led us to think about ways to help with this and come up with our favourite 7! 🙂
Why do we need sleep?
Why our bodies are programmed for long periods of sleepy time every night is still abit of a mystery but it is vital for all of us. We do know though that during sleep our brains sort out information from the previous day, growth and repair takes place throughout the body and our hormones are synthesized.
What happens if we don’t get enough sleep?
If you’re like me and Dizzy you get grumpy! But that’s a normal response to lack of sleep. Cognitive functions such as memory, problem solving and thought process is all affected. Lack of sleep can even end up causing disorientation, hallucinations and paranoia.
Dizzy’s 7 simple ways to help get a good nights sleep:
- Bedtime routine – Having a set bedtime routine every night can help our bodies to realise it is time for sleep. This can involve having set tasks that are carried out (and that help you relax) before getting into bed and then having the same bedtime and waking up time everyday. 🙂
…every night it gets to 9.30 and every night Dizzy’s not in bed…
2. No screens – Technology such as laptops and phones can affect our sleep. This is partly due to it keeping our minds feeling awake (wondering what’s happening online) but the light given out by them also suppresses our sleep hormone melatonin. Just having a screen free hour before bedtime can make all the difference. 🙂
Me and Dizzy can both be abit naughty with this one though…
3. Relaxing bath – We feel sleepy when our body temperature drops. Having a bath raises our body temperature so the drop it experiences after we leave the bath helps to make us feel sleepy! You can also make bath time extra relaxing by using your favourite type of bubble bath, bath bomb or essential oils.
4. Yoga – Doing yoga can help you to relax and calm your mind down before sleepy time. Me and Dizzy especially love this one as you can even do it in bed! We really recommend Yoga with Adriene who even has specific ones for sleepy time which you can find here and here. 🙂
Dizzy and her friends have really been getting into this one! I think Bob’s even fallen asleep during ‘Upside down donkey pose’, he’s been there a while…
5. Meditation – This helps to calm the mind before bed and helps you focus on the present moment (instead of worrying about what’s happened that day or about the next). There’s lots of meditations you can find online, we like The Honest Guys which you can even listen to as you fall asleep! You can also take time before bed to focus on an object such as Dizzy with a candle or just focus on your breathing.
6. Music – Listening to relaxing and calming music when you’re ready to fall asleep can help to calm the mind. It’s also believed that it triggers happy chemicals in the brain to be released making you more relaxed for sleepy time. 🙂
I’m not convinced the lively music these three have found is right for getting them to sleep but they seem happy enough with their choices. 🙂
7. Lavender – This is known to be a calming and relaxing herb. Just sprinkling a few drops of pure lavender oil on your pillow can help with sleep. 🙂 It’s also been found that lavender increased very deep sleep where our heartbeat slows and muscles relax.
These are the best things that work for me and Dizzy but it’s great to find what works best for you. 🙂 If you find one doesn’t work for you, scrap it! Make your own sleepy routine 🙂 We’d also love to know what is on your sleepy list. Are they the same as ours? xxx
“A good laugh and a long sleep are the two best cures for anything.” ~ Unknown