Six tips that will change the way you sleep
We all know we should get at least eight hours of sleep a night, and recent studies have confirmed this is one of the best things you can do for yourself.
However, getting the recommended hours can be easier said than done when your bedtime routine involves tantrums (and that’s just your husband), prepping for the next school day and doing a mental checklist for… well… everything.
But these six habits should help you to switch off and drift into a peaceful slumber with ease…
1. Wind down
Once the kids are in bed, make time for yourself in the evening. Start by taking a few minutes to jot down any outstanding things on your to-do list. Writing down thoughts will help prevent them from keeping you up all night. Then read a chapter from your book or have a relaxing bath with lavender bubbles. Allowing your mind and body to be at ease helps to prepare you for sleep.
2. Switch off
Turn off all electronic devices 60-90 minutes before bed. An don’t just leave it on standby: the blue light emitted from electronic devices actually tricks the brain into thinking it’s daylight and disrupts sleep cycles. Don’t have a television or your tablet in your bedroom as this will tempt you into using them.
3. Wind down
Once the kids are in bed, make time for yourself in the evening. Start by taking a few minutes to jot down any outstanding things on your to-do list. Writing down thoughts will help prevent them from keeping you up all night. Then read a chapter from your book or have a relaxing bath with lavender bubbles. Allowing your mind and body to be at ease helps to prepare you for sleep.
4. Cut the caffeine
Research shows that a cup of coffee up to six hours before bedtime can reduce sleep by more than an hour. Enjoy your morning coffee but refrain from drinking caffeine (including sodas and energy drinks) in the late afternoon and evenings to ensure restful slumber.
Instead, drink a herbal tea, such as chamomile. Not only does it have a pleasant taste, its soothing and relaxing properties will help you sleep.
4. Cut the caffeine
Research shows that a cup of coffee up to six hours before bedtime can reduce sleep by more than an hour. Enjoy your morning coffee but refrain from drinking caffeine (including sodas and energy drinks) in the late afternoon and evenings to ensure restful slumber.
Instead, drink a herbal tea, such as chamomile. Not only does it have a pleasant taste, its soothing and relaxing properties will help you sleep.
4. Keep meals light
A protein-heavy meal can cause digestive issues and impact your sleep. Instead, opt for lighter dinners with more complex carbs. The theory is that the insulin release will cause more sleep-inducing tryptophan in the brain.
Also, try not to eat any later than 6pm to give your body time to digest your food before you lie down.
Limit liquids
Waking up in the middle of the night to use the bathroom disrupts your sleep patterns, and it can be hard to get back to sleep once you’ve been up and about. To avoid this, drink liquids up to 90 minutes before climbing into bed.
Nourish your skin
Apply Olay Total Effects Night Firming Moisturiser to your face, jaw line and neck before bedtime to re-energise your skin overnight.
As it’s formulated with proven anti-ageing ingredients to help decrease the appearance of fine lines and wrinkles, you’ll wake up looking refreshed – even if you don’t feel it!
What are your secrets for a great night’s sleep? Let us know in the comments section below.
And be sure to visit Olay to discover more advice and other skincare and anti-aging products for boosting your skin while you sleep.