One of the first things you notice when you become a parent is how much you miss sleep and how much you really need it!
Not enough sleep is a big problem for many adults. Results from a recent study conducted by the Centers for Disease Control and Prevention found that more than a third of adults were not getting enough sleep on a regular basis.
But what exactly is “enough sleep”?[bctt tweet=”It is recommended that adults aged between 18 and 60 get at least 7 hours sleep a night.” username=”@homehealthlivin”]
Any less than this and you increase your risk of illness and poor overall health.
Although we can’t control the waking habits of our young children, there are some things we can do to prepare ourselves for a better night’s sleep.
As parents, we create a bedtime routine for our children so that they know that it’s time for bed. The same principle can be applied to adults- set yourself a nightly bedtime routine.
Your routine can be as simple as getting dressed for bed, brushing your teeth and washing your face, then climbing into bed and switching off the lights. Or you might spend ten minutes reading a book before lights out. Some people like a soothing cup of herbal tea before bed.
Whatever you choose, make it something that prepares you physically and mentally for sleep, and stick to your routine.
Essential oils are a wonderful way to help you get a good night’s sleep. Lavender, ylang-ylang, bergamot and cedarwood are all excellent essential oils that calm the body and mind.
Using an essential oil diffuser before going to bed will create a calm and relaxing bedroom that can help you get to sleep more easily. You could make it part of your nightly routine- an hour before bed, switch on your essential oil diffuser.
If you are looking for the best essential oil diffuser to use in your bedroom, have a look at our reviews OVER HERE.
Cannabis oil can also help with sleep and insomnia.
Throughout the day, our bodies are constantly being exposed to electromagnetic radiation, especially in our homes. All of the electrical appliances in our homes emit some form of radiation, and this can have an impact on our overall health. Some people are especially sensitive and as a result, have trouble getting to sleep.
Using an earthing sheet on your bed can help overcome this issue, by creating a way for your body to connect with the earth’s energy. This will help combat the negative effects of electromagnetic radiation exposure, and may help with your quality of sleep.
Eliminating Breathing Problems
We all know that when we suffer from a cold or flu, we might not sleep as well. Ever spent most of your night coughing? It’s bad enough already feeling sick and tired, but then not being able to get the sleep we need to recover strikes another blow to our health.
One way to reduce the incidence of coughing at night is to make sure that the air in our bedrooms is at an optimal humidity level. You can do this by using a digital hygrometer to check the humidity levels in your room.
In winter, when we are most likely to be sick, humidity levels tend to be low and indoor air is usually quite dry. This can irritate our throat and lungs and cause us to cough. But through the use of a humidifier, we can add more moisture to the air. This can create a more comfortable sleeping space and reduce our chances of coughing our lungs out!
For more information, have a read of our comprehensive guide to humidifiers over HERE.
Switch Off Devices
Do you use your phone or watch television right before going to bed? Did you know that this could be disruptive to your sleeping patterns?
There is scientific evidence to prove that light plays a role in keeping us awake, and it’s one of the cues that our body uses when sending a signal to the brain about when we should be awake and when we should be sleeping.
When you’re in bed and using a device such as a phone or laptop, you are exposing your body to light and sending the brain confusing signals about needing to stay awake. Your brain doesn’t realise that it’s actually night time and time for sleep!
It’s important to switch off your devices at least an hour before bedtime to help prepare the brain for sleep. Build this into your nightly bedtime routine!
With our busy lives, we often forget to prepare for a restful night’s sleep, and many of us try to function with less than the optimal amount of rest. There are ways that we can reduce or eliminate issues that cause us to have a crappy night’s sleep.
By following the suggestions we have provided, you should notice an improved quality of sleep, which will leave you feel refreshed and energized in the morning!