Sleep is not just a luxury; it is a vital component of our physical health, mental well-being and cognitive function. By prioritising sleep hygiene, you can optimise your sleep patterns, enhance your productivity and cultivate a renewed sense of vitality in your daily life.
Here are our top DO’s and DON’T’s for better sleep:
DO
• Go to bed at the same time every night to set your circadian rhythm
• Watch the sunrise, or get natural light within 30 minutes of waking
• Get to sleep before 10pm
• Add a herbal tea into the night-time routine (but remember, not to late or too much!). The Pukka Night Time is an incredible blend of Oatflower, Lavender and Lime flower which is sure to help you wind down after a busy day.
• Activate your parasympathetic nervous system before bed. You can do this by meditating for a few minutes, or simply taking a few focused breaths. Our favourite technique is known as the ‘Box’ technique. Breathe in for 4 seconds, hold for 4 seconds, breath our for 4 seconds, hold for 4 seconds – and repeat!
• Ensure your room is cool and dark with good ventilation.
• Exercise daily, but try not to do high intensity activity in the last few hours of the day
• If you still struggle to get a good night’s sleep, try adding in a sleep supplement such as the Ora Profound Sleep, a stunning concoction of Zizyphus, Passionflower, Lemon Balm and Magnesium naturopathically formulated to soothe the nervous system and encourage sleep.
DON’T
• Try to avoid the use of stimulants such as caffeine and nicotine after 1pm
• Avoid heavy meals in the evening. Eat 2-3 hours before bedtime
• Minimise phone usage 1 hour before bed. We recommend purchasing a cheap alarm clock and using this rather than your phone alarm. This allows you to keep your phone out of the bedroom whilst you go to sleep and encourages you to get your morning started without scrolling.
• Drink alcohol. Alcohol consumption is likely to cause 3am wakeups as this is the time when our liver tends to detoxify. It also reduces REM dream sleep which is essential for emotional and mental health and cell repair.
• Don’t watch the clock! If you wake, try a breathing technique such as the the Box breath or doubling your exhale breath. If you find yourself thinking about the fact that you aren’t sleeping, get out of bed and distract your mind. When you come back, you will be more likely to fall back into sleep.
• Keep the bedroom for two things only – sleep and sex!
