The team here at Noozie® understand the importance of getting a good night’s sleep. Our range of rechargeable hot water bottles are designed to help with that very purpose. However, we’re also aware that there are lots of other factors within our busy lifestyles that define how much sleep we get and how good the quality of sleep is.
In the previous posts of this series, we have explored the way that eating and drinking the wrong things can keep you awake in the evening, the way that exercise improves the average sleeping pattern and the effects of light exposure. We also gave some general tips for those struggling to catch enough zzz’s at night.
Did you know that the way you spend your last couple of hours before bed can also have a huge affect on the way you sleep? And if you sleep at all? It’s important to wind down in the right way….
Step Away From the TV
Whether it’s watching TV, reading on your Kindle or playing computer games, it’s important that you stop doing this at least an hour before bedtime. The light that comes from these screens can keep you both alert and awake – making it a lot harder to sleep later on. You shouldn’t make a habit of watching TV in bed, as you don’t want your body to associate your bed with anything other than sleep. If you really must sit on your computer before bed, then there are programs available which adjust the colours of your screen late at night. It makes them warmer – more orange and less blue. This in return helps to reduce their wakening effect on your mind.
Pick up a Book
Instead of sitting in front of the TV in the hours before bedtime, you could do some reading. However, you should try and avoid reading with bright lights on – read under a dim light when possible. This will help your body and mind get used to the dark and naturally start to wind down.
Only Go to Sleep When Truly Tired
You shouldn’t force yourself to sleep. If you go to bed when you’re not really tired, you’re only going to end up frustrated and more awake than before. Going to bed without really being tired just leaves people angry at themselves or worrying about their lack of sleep. If you go to bed at the right time, you’ll find it a lot easier to fall asleep.
Take a Hot Bath/Shower
A hot shower or bath can literally wash away the stress from your day, putting you in the mindset to get a good night’s sleep. As the water raises our body temperature, the following cool down period when we exit into a cool room actually puts the body into relaxation mode. You feel a drowsy sensation – perfect for getting to sleep!