Catch Better Sleep With Ease

Catch Better Sleep With Ease

sleep28 May 2018

We have a question for you…do you sleep like a baby? Simply hop into bed, shut your eyes and head off to the lovely land of nod…no tossing or turning, pure blissful sleep…until you wake the next morning feeling super refreshed and energised? I’m going to guess that the answer is no, because, unfortunately, a staggering number of us struggle with sleep. Whether it’s falling asleep, staying asleep, or the quality of sleep itself…almost every person we speak to has some sort of trouble catching their zzz’s.

Alas, I may have found the solution (actually, it wasn’t us who found it and it may not be THE solution…but it’s a life changer if you ask us). So, what is it? Sleep hygiene! You’ve probably heard that term thrown around a lot. It’s one of those trendy things to talk about, but that’s because it’s actually pretty darn handy. Sleep hygiene is essentially all about establishing a good routine around sleep – small habits or triggers that let your brain know it’s time to slow down and rest. So, how does one go about using sleep hygiene to get a better night sleep? Try the tips below. Experiment and see which ones work for you, adopt a few (or preferably all) and use them each night, and you’ll be on your way to a solid night sleep in no time!

Set regular sleep times
Aim to get up and go to bed at the same time daily – this helps your body get into a routine.
Step away from the screen
At least 1 to 2 hours before bed, switch off your phone and all your other devices. The blue light that electronics emit can throw off your natural body clock. (Another top tip – don’t switch on any devices for about an hour after you wake in the morning (or at least don’t check social media) – instead, spend this time focusing more on yourself and fill yourself up first, rather than what’s going on in the external world.)
Relax into the evening
Establish a relaxing bedtime routine. Some of my favourite suggestions are having a nice warm mug of (caffeine-free) herbal tea like chamomile, ginger or liquorice; taking a warm shower or bath; or doing some deep breathing or a guided meditation. These sorts of habits are excellent signals to your body that you’ll soon be tucking in for the night.
Get cosy
Make sure that your bed, in fact your entire bedroom, is cosy and comfy! Ensuring that your room is quiet and dark (including stand by lights) are key. Do you struggle getting your room pitch black? Try an eye mask! We wear one each night and looove it!

P.S. Did you know that what you eat can impact how you sleep?
Certain foods may help or hinder your ability to sleep like a baby. Some foods, for example, contain magnesium which helps to promote sleep. Magnesium rich foods include bananas, raspberries almonds, tahini, spinach and cacao.

Yup…cacao makes the list! Just ensure it’s a good quality dark chocolate (over about 75% cacao) with minimal sugars. It’s also best to stick to a square or two as cacao also contains a slight amount of caffeine, which might end up having the opposite effect!P.P.S. Try to skip anything that’ll stimulate your mind or overload your digestive system a few hours before bed (i.e. the likes of caffeine, alcohol, heavy oily meals or refined sugars).

cacao for better sleep

One of my favourite things to have at night is this hot cacao:
1 heaped teaspoon cacao
1 cup milk of choice – but if you are open to it, warm cow’s milk actually supports sleepiness in several ways
Drizzle of honey / maple syrup / stevia (optional)
Simply heat in a pot and enjoy!