You may not be surprised to learn that nearly two-thirds of Americans sleep less than seven hours a night. Combine that with Netflix binges like Grace & Frankie and a looming list as long as your arm, plus the stress of receiving work emails can make switching off difficult. It is a real challenge to get enough sleep.
You have to remember that if you don’t get eight hours of sleep, it will not only make you feel tired when your alarm goes off at 7 am but also affect your skin. Does the thought of waking up with dull skin ever ring a bell? Cognitive impairment is a frighteningly similar experience to being drunk.
We’re making it our mission this International Sleep Day to help you have a better night’s sleep. Here are seven tips to help you switch off, get quality sleep or relax. Sweet dreams!
Did you know that aromatherapy oils can directly affect the limbic system, which is our emotional brain? This helps to instill calm and relaxation. The test involved over 900 people with self-diagnosed insomnia. It was tested on more than 900 people.
Relax with magnesium
Magnesium deficiency can cause sleep problems in the brain, so ensure you are getting enough. Good sources of magnesium include pumpkin seeds, green leafy vegetables and almonds.
Get a Massage
Relax and let someone else take care of your stress. For PS60, our amazing massage therapists will treat you to an Aromatherapy Massage at your home. You need to relax, let go, and let your mind drift away.
Blue light emitted by devices can stop the body’s production of the sleep hormone melatonin. Even though iPhones have night mode now, we recommend you set aside time to use technology from 9 pm to avoid checking your phone at night. You can even go without your phone or social media for the entire night. All of that strain on your eyes is not good. You can read or draw instead. They’re both great ways to stimulate your brain and unwind.
Music and mindfulness
You can relax by listening to classical music or doing a session on Headspace. This will help you drift off faster and release any negative energy.
Although we enjoy a glass of wine with dinner, alcohol can disrupt the REM phase of sleep. The REM phase is approximately 90 minutes into your night and is considered the most vital. Although we don’t recommend stopping alcohol completely, if you are experiencing a difficult sleep phase, try reducing your intake for a few days to see if that helps.
Set a sleep schedule
It’s as easy as it sounds. All you need to do for the next two weeks is to go to bed at the same time every day and get up at the same time each morning. This will help you reset your body clock. Make sure to clear your calendar and make a good night’s sleep your priority.