The Top 10 Essentials to Improve Your Sleep
There are a variety of ways you can improve your sleep and at Boutique Rooms we are here to help you relax and recharge. Taking some much-needed time out away from the busy stresses of life and making the most out of opportunities for long deep sleep can help to improve your wellbeing.
At Boutique Rooms, our guests have exclusive access to their own private sauna and Jacuzzi at our gorgeous rustic property The Retreat to help promote relaxation and sleep. However, there are also 10 essentials you need to know to help improve your sleep, from essential oils to exercising!
1. Avoid Long Naps
Sometimes short power naps can be beneficial for your health, however, going to bed and waking up at irregular times with long naps in between can have a detrimental effect on your wellbeing.
Sleeping during the day can confuse your internal clock, leading you to have problems sleeping later on in the night. Whereas naps consisting of 30 minutes or less in length can be beneficial, longer naps can harm your overall sleep quality.
2. Decrease Your Blue Light Exposure
Blue light is emitted by such electronics as smartphones, laptops, televisions, and tablets, and using these devices late in the evening can have negative effects on our circadian rhythms. The blue light tricks our brains into believing that it’s still light outside and therefore still daytime, and lowers the sleep hormone melatonin.
To maintain melatonin levels and to allow for better sleep, you can wear blue light blocking glasses, change the display settings on your devices to a warmer hue or avoid all device use at least two hours before bed.
3. Avoid Caffiene Late in the Evening
Caffeine is beneficial for focus, alertness, and energy, however, these will not help you get to sleep! Due to caffeine stimulating your nervous system, it makes it difficult for you to relax and unwind in the evening if consumed late in the day.
If you love the taste of a hot cup of coffee or tea in the evening before bed but could do without the caffeine – stick to decaf!
4. Try Not to Eat Too Late in the Evening
Eating too late in the evening can negatively impact the sleep hormone melatonin as well as the ability to sleep restfully. However, the type of food at a slightly earlier time could have a positive effect on your sleep quality and encourage you to fall asleep faster, for example, meals that consist mainly of heavy carbohydrates that are consumed 4 hours or so before sleep.
5. Take a Relaxing Bath Before Bed
Studies have shown that taking a relaxing hot bath or shower before going to bed can improve your sleep quality – particularly in older adults. According to such studies, taking a bath around 90-minutes before bed is the optimal time for sleep improvement, but if you don’t have the time for a full bath, even a relaxing hot foot soak will do the trick!
6. Keep Noise Levels Down
It’s no secret that quiet surroundings are much more beneficial for a great night’s sleep than noisy ones! From barking dogs, to revving cars, there are many external noises that can keep us up at night.
Studies have found that external noise during sleep can lead to disruptive nights and long-term negative health effects. Even though you can’t quiet the traffic or the dogs, you could invest in some noise-cancelling headphones or some thicker glass panes for your bedroom windows.
7. Try Out Some Essential Oils
Different essential oils can have a variety of effects on our overall wellbeing. Using the right essential oil for sleep can lead to great improvements. For example, lavender oil is a popular scent to aid sleep and is commonly used through lighting candles, scented pillows, room spray or the oil itself.
Other useful oils include chamomile, sage, sandalwood, and ylang-ylang. Find out more about essential oils and there benefits here.
8. Consider Taking Supplements
There are several supplements on the market today that can have a great effect on your sleep length and quality. Look into supplements like melatonin, valerian root, magnesium, or L-theanine.
Remember to only try one at a time – too much of a good thing can be harmful and could end up with negative effects instead of positive. They aren’t a magic solution to sleep issues, but when combined with some other essentials on this list, they can be really useful.
9. Set the Perfect Bedroom Temperature
We all know too well that on holiday it can be torture trying to get some sleep in the intense Meditteranean heat! On the other hand, it can also be difficult to focus on getting some shut-eye when your body is shivering and shaking underneath ten layers of blankets!
For optimal sleep, it is important that your bedroom temperature is constant. Studies have found that a temperature of about 20 degrees Celcius or 70 degrees Fahrenheit appears to be the most comfortable temperature for sleep – but figure out what works for you!
10. Exercise During the Day for Better Sleep at Night
Exercise can have phenomenal benefits on both your general day-to-day health and on your sleep, and it has proven positive effects on insomnia. It might be better to perform exercise earlier in the day as performing too late in the day could keep you awake for longer due to increased alertness and the hormone adrenaline.
If you like exercise later on in the day, it might be better to perform a more calming stretch-based exercise such as yoga or pilates, coupled with meditation to help your drift off to sleep.
We hope this list has been informative and has provided you with the knowledge you were looking for to take steps towards a better nights’ sleep!
Remember to check out our property The Retreat to experience exclusive, private sauna and Jacuzzi use for you and your guests to help you relax and unwind!
We are always on hand to offer any advice, to provide information or to answer any queries you might have. Just get in touch below, and we will respond to your request as soon as possible!