5 Tips for a Better Night Sleep

A good night’s sleep is incredibly important to our health!

Everyone simply needs to stop and recharge!

𝑆𝑙𝑒𝑒𝑝 𝑖𝑠 𝑒𝑠𝑠𝑒𝑛𝑡𝑖𝑎𝑙 𝑡𝑜 𝑚𝑎𝑖𝑛𝑡𝑎𝑖𝑛𝑖𝑛𝑔 𝑔𝑜𝑜𝑑 ℎ𝑒𝑎𝑙𝑡ℎ.

Lack of sleep can lead to weight gain, moodiness, loss of memory, lack of focus and concentration, weaken our immune system, lead to poor posture and balance, and contribute to high blood pressure and heart disease.

33 - 45% of Australian’s reported getting inadequate sleep (Quality and duration) during a survey conducted in 2016 by the Sleep Health Foundation.  

Massage in all forms is a wonderful tool to assist in getting a good night sleep. In between times you might like to try my 5 top tips to encourage sleep:

~Have a regular sleep pattern~

Being consistent reinforces your body’s natural sleep pattern. Regardless of whether its a weekend or a weekday, maintain your usual routine of going to sleep at the same time and waking at the same time the next morning

~Create a night time ritual~

Create a night time ritual that includes a series of steps to prepare you for sleep, this could include a cup of herbal tea, washing your face and putting on a moisturiser, followed by brushing your teeth and reading a book for 10 minutes prior to going to sleep. No matter what you choose as part of your ritual, make sure it works for you.

~Switch off~

Turn off the screens including the television, laptop and phone at least 30 minutes before bed. Technology keeps our brains stimulated, as well as the effects of bright light which don’t allow our brain to acknowledge our need for sleep.

~Keep a dark space~

Only 15 minutes spent in dimmed light or darkness is enough for our body to naturally secrete melatonin. Melatonin is responsible for regulating our circadian sleep rhythm. Dim the lights as part of your night time ritual and ensure your sleep space is dark.

~Avoid caffeine & stimulates~

It sounds like an obvious one, however many unsuspecting products contain caffeine. Chocolate is one example. Caffeine should be avoided hours prior to commencing sleep.

Practice makes perfect, give yourself time to settle into a new sleep routine.