Health & Wellness
A good night’s sleep is just a read away
There’s nothing like a good night’s sleep, waking up energised and ready to take on the world. However, in the course of juggling kids, jobs, workouts and household chores while trying to enjoy an active social life, how often do you actually feel well-rested?
The National Sleep Foundation recommends getting 7 to 9 hours of sleep each night to enjoy the amazing benefits of proper rest. These include boosting your mental health1, improving your focus, memory, and even helping your brain to stay sharp.2 Do you know that being tired makes it hard for us to manage our emotions3? Thus, you will be in a better mood with good rest. Best of all, sleeping is one of the best (and easiest!) ways to stay fit4 and look amazing, as your body switches into repair mode at night.5
So, how do we get our beauty sleep? The following simple changes to your routine will make all the differences.
Drop that phone, pronto!
Scientists have long said the blue-wavelength light from LED-based devices (like your phone, tablet and laptop) increases cortisol level in the brain, making you more alert. It also stops the natural production of melatonin, which your body needs in order to nod off. Late night social media stalking, Netflix bingeing and online shopping give you a double dose of sleep disruption! We know it’s hard, but a digital curfew might be the easiest way to get more shut-eye. Consider installing an app that helps limit the number of hours you spend on social media, if you need a little help. The simplest way is to switch off all devices an hour before bedtime. If you really can’t log off, keep the device 35cm away from your face6, switch on the blue light filter on your smartphone or dim the screen to reduce blue light exposure.
Get physical
Everything you’ve heard is true: getting at least ten minutes of aerobic exercise a day can improve the quantity and quality of your sleep, plus it even reduces that post-lunch sluggishness7. Research shows that exercising in the late afternoon is especially effective, as it raises your body temperature slightly, then causes it to drop, triggering sleepiness a few hours later just in time for bed8. If you need an additional boost of energy to kickstart a new fitness regime, a glass of Anlene milk a day, whether consumed straight or incorporated into recipes, will do the trick!
A routine fit for a queen
Having a relaxing pre-bedtime routine can help to ensure that when your head hits the pillow, your mind and body are relaxed and ready for dreamland. Come up with some actions like meditation to perform every night that will act as your ‘off-switch’ – this will help you drift off easily and stay asleep. It’s not hard to do! Just create a simple pattern and follow it daily. For example, you might enjoy a hot shower with scented soap before changing into your cosy PJs and having a cup of something warm and soothing like Anlene.
Stretch your way to better sleep
Stretching before bedtime is another free and easy way to quiet your mind, increase strength and flexibility, and release stress9. Try a basic spinal twist or lower back stretch to work out the aches of the day. If you’re a ‘shower before bed’ kind of gal (which you should be if you read the above tip!), performing simple stretches in a warm shower pampers tired muscles and prepares your body for sleep. While you’re doing those soothing stretches, play some relaxing music (think instrumental, low tempo and no lyrics) to find your zen. Save these tunes for bedtime so your mind associates them with snoozing.
Travel to another world right before you sleep
If the allure of a great book isn’t a big enough incentive for you to turn off Netflix, this might change your mind: six minutes of reading can reduce stress levels by over 68 per cent10! Books like Paulo Coelho’s The Alchemistcan slow your heart rate and ease muscle tension, thanks to the simple act of engaging with the content. Order a hot new title online or head down to the nearest library or bookstore, so you can crack open the latest bestseller and let the power of literature help you unwind.
Sleep is a vital part of being the best version of yourself, so try and prioritise those precious hours between the sheets.
1https://www.ncbi.nlm.nih.gov/books/NBK19961
2http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
3http://www.jneurosci.org/content/35/38/13194.full
4https://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
5https://www.ncbi.nlm.nih.gov/pubmed/21550729
6https://hbr.org/2015/08/research-shows-how-anxiety-and-technology-are-affecting-our-sleep
8https://sleep.org/articles/exercise-affects-sleep/
9https://www.popsugar.com/fitness/Stretches-Do-Bed-3773451
10https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
This content originally appeared on Yahoo.