- Create a sleep routine. This means creating a predictable sequence of behaviours that you repeat each night to signal to your body when it is time to wind down
- Drink a relaxing / sleepy tea such as the Pukka Tea ‘ Night time”
- Diffuse a calming essential oil like lavender, or grounding oils like patchouli or sandalwood
- Have a warm shower or Epsom salt bath for 20mins
- Practice meditation: e.g. Insight timer is a free app
- Some find yoga helpful: e.g. a 5min yoga pose – Viparita Karani (lie with legs against wall) https://www.yogajournal.com/poses/legs-up-the-wall-pose
- Avoid caffeine after 12pm. This includes black and green tea, coffee, energy drinks and for the very sensitive – chocolate. Caffeine can affect your body hours after you can feel the effects.
- Avoid screens for at least one hour before bed. This includes:
- Television
- Laptops
- Computers
- Tablets
- Smart Phones
- When using screens after dark wear blue light blocking glasses
e.g. https://truedark.com
- Sunlight exposure: Spend at least 30 minutes outside in the sunlight after waking in
the morning.
- Manage Light ‘pollution’ from other sources e.g. street lights, electrical lights in the bedroom.
- Use eye masks, ear plugs and block out curtains if you are disturbed by light and sound
- Manage bedroom temperature and bedding. Your bedroom should be not too hot
or too cold. 16-22degrees is usually ideal.
Specific herbal medicines, nutritional supplements and dietary changes may offer further support to help you restore your sleep. Book a health and wellness check with Melanie.
