How to improve your sleep - Put some work into a good night’s sleep, says the spa guru Karina Stewart
Sleep surroundings A lot of people struggle with sleep issues, often due to a stressful lifestyle or too many stimulants. But the health benefits of getting good-quality sleep are immense, so do put some effort into it. One of the ways is to sort out what I call 'sleep hygiene’. This means that, pre-bedtime, you should make sure your bedroom is really quiet, the temperature is comfortable and all light is minimised. Even little things like the light from a digital alarm clock have been shown to keep certain parts of the mind active, so use some eyeshades. You should be getting eight hours of sleep, and the earlier you go to sleep the better
A helpful nightcap Leave at least two hours or so between dinner and bedtime, and avoid caffeine and alcohol before you sleep, too. Drink camomile tea an hour or so before you go to sleep, or try mulberry tea; it’s calming and helps balance blood-sugar levels. You could also sprinkle a few drops of lavender or lemon-balm oil on to your pillow
Fit for bed Ensure you exercise regularly. It has a really positive effect on sleep and also helps with stress management. Aim for three one-hour sessions a week. But don’t spend all the time on a high-energy cardiovascular workout; exercise for around 45 minutes, then use the last 15 minutes to focus on deep breathing and stretching. This will train your body to switch out of a highly stressed state to a calming one, which is good practice for falling asleep
At a stretch Before you go to sleep, there is one yoga pose that automatically calms you down. While sitting on your bed, lean forward over your legs and try to touch your ankles. This is a relaxing stretch, so go to your limit and don’t push it any further. You can even put a pillow on your knees and relax your head there. Remain in that position for five minutes, taking deep abdominal breaths. This posture has been shown to calm the nervous system, bring down blood pressure and help with any headaches, all of which will enhance your sleep
Switch off completely Watching television or staying up late using your laptop close to bedtime can disrupt your sleep cycle. The light pulsation from the screen activates the cerebral cortex of the brain (the thinking part), so you’ll find it more difficult to go to sleep. You can read, write or be on the telephone, if you need to
An easy transition If you wake up in the night, don’t stress about it. A lot of people get annoyed and think, 'I have a busy day tomorrow and need to sleep,’ but that won’t help. Take deep breaths or have a cup of herbal tea and read something calming. Soon you’ll drift off ( kamalaya.com )
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