Science has proven that seven to nine hours of rest a night impacts not only your energy levels and mood but your immune system, your weight control, and your skin.
Yet research by the Sleep Health Foundation shows nearly 60 per cent of people experience at least one symptom of insomnia three or more times a week.
To increase your quality sleep time:
Blue light from screens interferes with the production of the sleep hormone, melatonin. If possible, leave one hour before bed screen free. Or try blue light blocking glasses.
A beautiful bedroom isn’t just an indulgence. It’s about creating a place where you can relax and rejuvenate. Some essentials: block out curtains, a fan or air conditioner you can use on hot days to keep the air cool – your body temperature needs to drop for you to fall asleep with the best bedroom temperature around 19 degrees Celsius, a noise-free environment or ear plugs and comfortable bedding. Spending money on a supportive mattress and beautiful linen is an investment in wellness.
To keep your body’s natural clock or circadian rhythm in tune, it’s necessary to expose your body to natural light as soon as you wake up and get some sunshine during the day. (Yes, leave the office for lunch or a walk!)
Writing out your worries in a journal, or making a to do list, before bed, frees your mind to wind down.
No caffeine after 1pm, no alcohol with dinner if possible, and a light, healthy dinner comprised of lean protein, plenty of green veggies and some nerve-soothing root vegetables like sweet potatoes, can all help you rest easier. Exercise, especially the aerobic kind, helps your body let go of stress and that’s perfect for a good night’s rest.
Have a great weekend and schedule some “me time”.