Wake Up Refreshed: Simple Strategies for a Better Night's Sleep

We know our cups and running empty and in today’s fast-paced world, getting a good night’s sleep can sometimes feel like a luxury. However, quality sleep is essential for our overall health and wellbeing. If you're struggling to drift into sweet, sweet zzZZzz, we've got 10 tips you can try that will hopefully have you brewing up a world of change in your bedtime routine.

1. Consistent Sleep Schedule
Keeping a routine in the time you go to bed and wake can really help to reinforce your body clock. Where possible, keep this routine during the week and on weekends to keep you from feeling that daytime sleepiness. You want your bedtime to allow you to have at least 7-8 hours where possible.

2. Regular Exercise
Engaging in regular exercise can help to improve your sleep, it can be as simple as just moving your body for 30 minutes in any way that feels good to you. Try to to avoid vigorous exercise too close to bedtime, as it can be stimulating and can heat your body up, which can make it harder to fall asleep.

3. Create a Calming Bedtime Routine
Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This could include reading, relaxation techniques or calming music. You could even work a nice cup of Sweet Lullaby tea into your calming bedtime routine.

4. What You Consume Impacts Your Sleep
Eating a large meal before bed could negatively affect your sleep quality. It may also cause symptoms of acid reflux, which can keep you awake.

5. Manage Your Stress
Stress and anxiety can take a toll on your sleep quality. Practice stress-reducing techniques such as mindfulness, meditation, or progressive muscle relaxation to help calm your mind before bed. If your thoughts keep you up at night, get them out by writing them down on a piece of paper and revisit them in the morning.

6. Limit Naps
Napping correctly can be helpful to improve mood, alertness and cognition, however, to avoid your nap impacting your sleep, do it in earlier in the day, not in the evening. Duration is also important, napping should be 30 minutes or less, any longer will have you feeling groggy.

7. Go to Bed Only When You're Tired
If you’re not tired, avoid lying in bed as it can cause you to toss and turn. Instead, you could start your wind down routine, doing something relaxing to get you tired. If you can’t fall asleep within 20 minutes of going to bed, get up and start the wind down process again.

8. Avoid Stimulants Before Bed
Avoid consuming caffeine and other stimulants the hours leading up to bedtime, as they can make falling to sleep difficult. Be mindful of hidden sources of caffeine, such as chocolate and certain medications.

9. Limit Your Light Exposure 
Our bodies are designed to follow a natural rhythm that is influenced by light and darkness, evening light can disrupt this rhythm. Limit exposure to artificial light, including especially blue light from electronics in the hours before bedtime. Dimming lights is also helpful to wind down for sleep.

10. Your Environment is Important
It’s important for optimal sleep that your bedroom is cool, dark, and quiet. Free your room from clutter to promote a sense of calm and relaxation. Reduce noise where possible, earplugs or white noise can help where noise is unavoidable.

We hope these 10 tips help you on your way to brewing up a good night’s sleep. If you've tried various strategies to improve your sleep, but still find yourself struggling, we recommend consulting with a healthcare professional. They can help identify any underlying issues contributing to your sleep problems and provide personalized recommendations and treatments.

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