So we’re a little bit late with this, but March was National Bed Month, and who doesn’t love their bed. In celebration of this, we thought we’d share with you the tops tips we’ve found on getting a good nights sleep and having an energizing, productive morning. Yes, it is possible!

Evening/bedtime

Winding down

  • Read a book to help clear your mind, but NOT on a digital devise, an actual book
  • Switch off ALL electronics at least an hour before bed
  • Jot down any worries you might have to prevent them from keeping you up all night. And write down good things that have happened too!
  • Having a warm bath with essential oils is the perfect way to wind down
  • Sip a hot drink – chamomile is the best to promote relaxation
  • Do some Yoga, stretches, meditation or breathing techniques to help you feel calm
  • Only use your bed for bedroom activities only (you know what we mean)
  • Try progressive muscle relaxation; tensing and relaxing each part of your body
  • Create a relaxing night time beauty routine that you look forward to doing

Your room

  • Get the right temperature, not too hot and not too cold
  • Keep pets in a different room, yes we know its hard, but its necessary!
  • Have plants in your bedroom that are relaxing and purify the air such as lavender, aloe vera, spider plant and Peace lily
  • Make your bed in the morning – its so much nicer getting into a nicely made bed
  • Have thick curtains to block out light, get rid of any light when you’re going to sleep, and before sleep use yellow light not blueSleeping_Space_5
  • Decorate your bedroom with cool or earthy colours to create a relaxed feel
  • Create a super cosy and comfortable space, and make sure its clean and tidy
  • Use plush textures, natural elements, personal details and calming scents

Tips for a beneficial nap

  • Power nap, 10-20 minutes, if you want to get straight back to work after
  • Nasa nap, 26 minutes, for alertness and if you’re working over time
  • Slower wave 60 minutes nap, to help cognitive memory
  • Full cycle 90 minute nap, for creativity and emotional/procedural memory
  • Optimum nap time between 1-4pm, sleep slightly upright in a dim room

Other tips

  • Avoid sugars and grains before bed, the best foods to eat in the evening are ones rich in magnesium, melatonin and B6. Try: almonds, honey, banana, salmon, turkey, warm milk, kale, walnuts and dark chocolate
  • Maintain a regular bed time, even on the weekends (yes we know this one is hard)
  • Avoid: caffeine 6 hours before sleeping, alcohol 3 hours before, dinner at 2-3 before, exercise 2 hours before, and working and using electronics 1 hour before
  • Full body exercising at some point during the day helps you to sleep at night
  • Adults need 7-9 sleep a night, make sure you get it!
  • Find the best sleeping positions if you’re in a couple
  • If you can’t sleep, get up! Read a book or listen to music, then try sleeping again

Morning

Waking up

  • Like with bed times, have a regular waking up time (again this one is a struggle!)
  • Don’t hit the snooze! You’re sleep will be fragmented and make you groggy
  • Expose yourself to natural light as quickly as possible, and get some fresh air
  • Have a cool morning shower to feel refreshed and awake
  • Drink water: hot water with lemon will help to clear and detox your body
  • You could try some energising Yoga poses, stretches or meditationmiracle-morning

Morning routine

  • Do as much prep as you can the night before & have a set routine to avoid rushing
  • Wait an hour to eat from when you wake so your metabolism can get going
  • Eat breakfast: the most important and enjoyable meal of the day
  • Schedule in family time if possible by all eating breakfast together
  • Avoid watching TV or using electronic devices for an hour after waking
  • Try creating a vision/motivation board to look at for inspiration in the morning
  • Be positive, create to do lists and plans for your day
  • Take a few minutes for yourself just to be peaceful before the busy day ahead
  • Try to walk or bike to work for as much of your journey as possible

Happy sleeping!

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