8 Steps To A Blissful Sleep

“If the average night's sleep is eight hours, one sleeps for one third of one's life. If you live, say, 75 years, that's 25 years asleep, or 9,125 days.” Max Wurr, Stanmore, UK

We spend so much time of our life sleeping or trying to… It depends if you are the kind of person who will easily fall into Morpheus’ arms! Sometimes even if you’re a good sleeper, you wake up in the morning frustrated by your alarm clock ringing already. It’s probably because you had a poor quality sleep. Fear not, by following our few simple tricks, you will be well on your way to achieving peak sleep!

1. Eat well

It’s been said a thousand times, junk food, caffeine and nicotine are your enemies. Not only because they’re bad for your health but because it interferes with your sleep.
Greasy food causes indigestions and irritates the oesophagus, which disturbs your bodily functions and impacts your quality bedtime.
Caffeine is found in soda, coffee and also tea! They are stimulants which increase blood pressure plus trigger stress and anxiety.
Note also that as well as having a healthy diet, having a light dinner will ensure a better chance to get quality sleep.

2. Exercise

Exercising too close to bedtime is not necessarily good for you either. It excites your body and does no favours in creating a peaceful atmosphere. However exercising during the day is essential for your well-being. If you’re tired and have a very busy schedule try to go for a walk or park far away from your office, you could even commute by bike, and always choose the stairs instead of the lift. Your body will spend enough energy to welcome a healthy weariness by nightfall.

3. Set a night routine

“Our body craves routine and likes to know what’s coming,” says Dr. Epstein, Harvard. Try to always do the same things before going to bed like having a shower, brushing your teeth, preparing your clothes for the next morning and reading a chapter of your favorite book. If you train your brain to use a night time routine, you will have a greater chance of sending yourself off to sleep as soon as your head hits the pillow.

4. Practice relaxation and positive thinking

It is important to avoid over-thinking during your preparation time ahead of sleeping. Just empty your mind and take this opportunity to do some relaxation exercises. Take long-deep breaths through your nose into your stomach and slowly exhale from your nose again. Take care to notice what you’re doing, being mindful: the sensation of freshness when you brush your teeth, imagine scrubbing all the obligations and stress of the day away when you have your shower. Be conscious of the nice smell of your shower gel/moisturiser, remembering how nice you found the fragrance when you applied it for the first time. You will cultivate a positive attitude and keep unnecessary stressful thoughts at bay. If they bother you anyway, write them down and leave them for tomorrow, when you will have a clear mind and a fresh start.

5. Not too hot, not too cold

Fresh air is always nice so opening the window 15 minutes before going to bed will make the air in your room more breathable. Your body’s temperature drops naturally during sleep, thus a bedroom that is too hot can prevent you from getting some much needed Zzz. On the other hand, nobody likes to be freezing cold at night, so invest time in finding the right tools (blankets, fans, window props etc) to balance temperatures.

6. Separate your bedroom from activities

In order to keep this dreamy environment safe, you must recognise activities which should and can be done elsewhere. No TV, work, hobbies are welcome in this area - ever! It’s important to define areas in your house anyway. You wouldn’t cook in your bathroom, would you? Hence it is encouraged to preserve your bedroom for its purpose only, so your brain knows what it has to do when you’re in bed: switch off.

7. Read a book

A good book will not only help your mind escape from the day to day worries, but also spur on your mind to feel sleepy, just at the right time. Reversely, tablets, TV, smartphones, and such exude bluelight which makes the brain think that it needs to stay awake. It is horrendous for your health and shouldn’t be looked at for the last two hours before sleep.

8. Ask for your grandma’s secrets

Put some lavender in a pouch by your pillow. It is well known for aiding sleep and anxiety. You can also shed a drop of essential oil of lavender on the head end of your mattress before going to bed.

According to your preferences you can use different essential oils such as Vetiver, Roman Chamomile,Ylang Ylang, Bergamot, Cedarwood, Marjoram or Sandalwood which all have properties for helping you sleep as well.

A good sleep is essential for a peaceful life, fighting stress, handling pressure and being efficient. Now that you’ve got all the tools to offer your body all that it needs to get a proper rest, let’s see how close you are to having a heavenly sleep...and feel free to share additional techniques with us on Pertemps Network Group’s social channels.