A good night’s sleep is essential for overall wellbeing; it allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Without enough sleep, our brains simply cannot function properly. Did you know that we’re less likely to workout after a bad sleep and we’re also more likely to look for outside sources for energy (queue the high-sugar food & drinks!). Tiredness also negatively affects our productivity and overall mood, but you don’t need us to tell you that!
Here are some tips to improve your bedtime routine and (hopefully) improve the quality of your sleep this summer.
Studies have shown that the optimal room temperature for sleep is 18 degrees celsius, whilst temperatures over 24 degrees can negatively affect our sleep quality. In warmer weather, there are a few tricks to lowering the temperature in bed from freezing your bedsheets (we promise we’re not crazy!) to using cold compress towels. Read our latest blog HERE on ways to manage stay cool in hot weather.
Put down your phone
Blue light is making you tired and less productive, but did you know it also reduces melatonin (the hormone that reminds you when it’s time to go to sleep)?! Ideally, you should stop using your phone at least 30 minutes before bed to maximise your chances of a restful sleep.
Reduce blue light exposure
As we’ve just referenced, blue light is the ‘devil’ when it comes to high quality sleep. Unfortunately for us, blue light is everywhere, from sunlight, to lighting and home and electronic devices. Luckily, you can reduce your blue light exposure by wearing blue light filtering glasses like Ocushield’s bestselling blue light glasses to help protect your eyes and prepare for a better night's sleep. Check out our competition at the bottom of this blog to win your own pair!
Exercise in the morning
Exercise has been shown to improve sleep and conditions that can cause insomnia and excessive tiredness, such as anxiety and depression. Whilst you can of course exercise any time of day that’s convenient to you, doing so in the morning can help kickstart your brain and helps to release melatonin earlier in the evening, helping you fall asleep faster at night.
Set regular bed time & wake up time
We are creatures of habit and it really is possible to train yourself into becoming a ‘morning person’. By getting into the routine of getting up at the same time every day (yes, including weekends) we can reinforce the circadian rhythm and be prompted to go to sleep at the same time every night. The outcome is more efficient bodily functions and cycles so we’ll feel stronger and more energised.
Use essential oils
Essential oils have been used for centuries for medicinal purposes. More recently, the scents produced from these oils are being used to promote relaxation and deeper sleep. They can be inhaled through vapour, directly applied to the skin, or ingested. The most popular essential oils used to decrease stress and anxiety, and therefore improve sleep, are lavender, chamomile, and vanilla. Try our Bella’s Lavender Pillow Spray for a more restful night’s sleep.
Dr Whitney Roban, Ocushield’s resident Sleep Specialist and founder of Solve our Sleep, explains how essential oils can be used to promote better sleep on the blog post HERE.