SLEEPING TIPS

You spend roughly eight hours a day in bed – that’s a third of your life !

To ensure that you get the most out of the other two thirds of your life, your body needs the rest and rejuvenation it gets from a good night’s sleep.

A good night’s sleep is just as important as regular exercise and a healthy diet.

Here are some tips to help you get the most out of your sleep time:

Soft & Gentle

• A mattress that suits your comfort requirements,  loose fitting pyjamas, and good quality bed linen will set you up for a good night’s sleep.
• Pillows are also an important factor.
• Ensure that your pillows are comfortable, and give your neck and spine the support you need.
• Replace your pillows if necessary!

Scent Me to Sleep

• Aromatherapy is also a wonderful and comforting way to help you get that magical sleep. Some of the scents best suited to sleep are:  Lavender, Vanilla, Sandalwood and Frankincense.

Light Stretches

• Stretching just before bedtime is an excellent way to relax your muscles and prepare your body for bed.

A Drink or Two

• No, no, not that type of drink.

• Any alcohol or caffeinated drink is not the best choice just before bed. If you want to improve your sleep, try some Chamomile tea or a warm glass of milk.

• These are just two examples of some of the best drinks to have before bed, as they have relaxing properties, with no sugar or stimulants.

• They become little helpers in the sleep department!

Come to the Dark Side

• This is probably one of the few times you want to be consumed in darkness. The darker the room the better, as light will naturally disrupt your sleep.

• If you want a longer, fuller sleep, black out curtains will work best in blocking out the light.

Silent Night

• For good, restful sleep, the quieter your surroundings the better.

• If you are not one for absolute silence, then playing soft music in the background, or making use of a White Noise Generator might also improve the quality of your sleep.

Cool it Off

• A bedroom should have a temperature between 18 degrees celcius and 20 degrees celcius for comfortable sleeping.
• Make use of a fan or air conditioner, or open the window to get your room to the right temperature.

Sleep Unplugged

• Your bedroom should be a restful sanctuary, so keep electronic devices such as computers, tablets, cellphones and televisions out of your bedroom.
• Not only do they offer distractions from sleep, but the blue light emitted by screens can interfere with your brain’s production of melatonin at night, making it harder for you to fall asleep.

Soft & Gentle

• A mattress that suits your comfort requirements,  loose fitting pyjamas, and good quality bed linen will set you up for a good night’s sleep.
• Pillows are also an important factor.
• Ensure that your pillows are comfortable, and give your neck and spine the support you need.
• Replace your pillows if necessary!

Scent Me to Sleep

• Aromatherapy is also a wonderful and comforting way to help you get that magical sleep. Some of the scents best suited to sleep are:  Lavender, Vanilla, Sandalwood and Frankincense.

Light Stretches

• Stretching just before bedtime is an excellent way to relax your muscles and prepare your body for bed.

A Drink or Two

• No, no, not that type of drink.

• Any alcohol or caffeinated drink is not the best choice just before bed. If you want to improve your sleep, try some Chamomile tea or a warm glass of milk.

• These are just two examples of some of the best drinks to have before bed, as they have relaxing properties, with no sugar or stimulants.

• They become little helpers in the sleep department!

Come to the Dark Side

• This is probably one of the few times you want to be consumed in darkness. The darker the room the better, as light will naturally disrupt your sleep.

• If you want a longer, fuller sleep, black out curtains will work best in blocking out the light.

Silent Night

• For good, restful sleep, the quieter your surroundings the better.

• If you are not one for absolute silence, then playing soft music in the background, or making use of a White Noise Generator might also improve the quality of your sleep.

Cool it Off

• A bedroom should have a temperature between 18 degrees celcius and 20 degrees celcius for comfortable sleeping.
• Make use of a fan or air conditioner, or open the window to get your room to the right temperature.

Sleep Unplugged

• Your bedroom should be a restful sanctuary, so keep electronic devices such as computers, tablets, cellphones and televisions out of your bedroom.
• Not only do they offer distractions from sleep, but the blue light emitted by screens can interfere with your brain’s production of melatonin at night, making it harder for you to fall asleep.