Are you accidentally sabotaging your sleep? Many of us unknowingly have habits that significantly hinder our chances of having a restful night. From the stimulating effects of caffeine to the blue light emitted by our screens before bedtime, there are seven key sleep disruptors that could be standing between you and the rejuvenating sleep you deserve. Find out what these disruptors are and how you can avoid them for a better sleep tonight!
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Caffeine: Yep it can be hard! But if you are suffering from sleep problems, avoiding caffeine is a must! Avoid consuming caffeine (found in coffee, tea, soft drink, kombucha and chocolate) at least eight hours before bedtime to prevent it from affecting your sleep. Switch to herbal tea instead, especially with stress relieving herbs like chamomile and lemon balm and you'll thank yourself at bedtime.
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Screens Before Bedtime: The blue light from screens can make it harder to fall asleep by suppressing melatonin production. Limit exposure to phones, tablets, and computers at least one hour before bed and use devices' night mode settings in the evening. Try to avoid checking your phone during the night if you wake, although it can be tempting it will only make it harder to get back to sleep.
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Stress and Anxiety: Stress can keep the mind active, making it difficult to sleep. Engage in relaxation techniques like meditation, deep breathing, or journaling as part of your bedtime routine. Use Sleep Balm 30 minutes before bed to allow the stress relieving herbs including Lemon Myrtle, Lavender and Chamomile to soothe your nervous system.
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Irregular Sleep Schedule: An inconsistent sleep-wake cycle can disrupt your body's internal clock. Try to go to bed and wake up at the same times daily, including weekends. It may take a few weeks, but once your body adapts you'll notice a big improvement to your sleep quality.
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Noise and Light Pollution: Loud noises and bright lights can interrupt sleep. I am super sensitive to these sleep disruptors, and use earplugs (or a white noise machine), and blackout curtains or an eye mask for darkness.
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Alcohol: While alcohol might help you fall asleep, it can impair sleep quality and lead to restlessness. Limit alcohol consumption and avoid drinking several hours before bedtime.
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Late Meals and Heavy Eating: Eating heavy or large meals late in the evening can cause discomfort and indigestion, making it hard to sleep. Try to have dinner earlier in the evening and opt for lighter meals if eating close to bedtime.
Remember that small changes can lead to significant improvements in your sleep quality and overall health. So avoid these 7 sleep killers and take the first step towards a more peaceful slumber tonight.
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"I thought I'd give Sleep Balm ago and I found it calms me down with in 3 minutes and I’m asleep with in seconds. I recommend you give it a go. And it smells lovely." - Maxine
