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!
-
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.
-
Screens Before Bedtime: The blue light from screens can make it harder to fall asleep by suppressing melatonin (the sleep hormone) 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.
-
Stress and Anxiety: Stress can keep the mind active, making it difficult to sleep. That's why we created our Sleep Essentials Bundle, with Magnesium Oil and Sleep Balm designed to soothe your nervous system and help you wind down for better sleep. Incorporate them into a relaxing bedtime routine including relaxation techniques like meditation, deep breathing, or reading a favourite book.
-
Irregular Sleep Schedule: An inconsistent sleep-wake cycle can disrupt your body's internal clock leaving your sleep a mess. Try to go to bed and wake up at the same times daily, including weekends. When you wake, make sure to open the curtains and catch some sunlight to let your brain know it's time to wake up. This will suppress melatonin production, and allow it to build up again by bedtime. It may take a few weeks, but once your body adapts you'll notice a big improvement to your sleep quality.
-
Noise and Light Pollution: Make your sleep space a sanctuary to minimise disturbances. 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. Also make sure your pillow and bedding support you back and neck well to minimise pain.
-
Alcohol: While alcohol might help you fall asleep, it can impair REM sleep and lead to more frequent night wakings. Limit alcohol consumption and avoid drinking several hours before bedtime. Alcohol will also reduce your magnesium levels, which need to be kept topped up for nervous system relaxation and good quality sleep. If you think your magnesium levels are a running low, top them up easily with all natural Magnesium Oil.
-
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 notice if your sleep is worse after eating certain foods and avoid them before bedtime. Try to have dinner earlier in the evening and opt for lighter meals if eating close to bedtime.
Small changes can lead to significant improvements in your sleep quality and overall health. Following these 7 tips will set you up for a better night's sleep. If you feel like you still need a helping hand at bedtime, we formulated our Sleep Essentials Bundle to be your bedtime besties. Just a few sprays of Magnesium Oil and one scoop of Sleep Balm as part of your bedtime routine, will help you relax and get into sleep mode, so you can wake up feeling rested and refreshed. Check out how they've helped other customers get better sleep here.
Xx Charelle - Founder & Naturopath
Fall asleep faster, stay asleep longer with...
⭐⭐⭐⭐⭐
"The sleep balm & magnesium oil give me the best sleep I’ve had for years. I came home late one night & was too tired to apply them & did I pay for it-I tossed & turned all night & woke up feeling a wreck. Thanks so much for producing these products that help sleep deprived people like myself. I’ll be buying them for the rest of my life!" - Marilyn
