How to get a good night’s sleep
It is so important to ensure we are all getting a good night’s sleep.
Sleep benefits us on every level and quality rest can transform your whole sense of wellbeing. Our bodies ideally need eight good hours of quality rest for the recuperation required on a daily basis. When we sleep, our brains can process information and consolidate learning, our hormones can regulate, our cells can mend, our moods and emotions can settle.
Insufficient sleep is like pressing fast-forward on ageing and stress, and can exacerbate other issues. But the damage is, thankfully, reversible.
We have shared five top tips from our sleep hygiene experts to help you get a good night’s sleep:
- maintain a regular bedtime
- use daylight to regulate sleep patterns
- calm your senses
- exercise regularly
- watch what you eat and drink
MAINTAIN A REGULAR BEDTIME
Maintaining a regular bedtime helps set your internal body clock and reduces the amount of tossing and turning required to fall asleep.
Avoid oversleeping; this will only disrupt your biological clock (circadian rhythm).
It is also helpful to ensure your bedroom is quiet, comfortable, dark, cool and ventilated. Even a small amount of light in your bedroom can disrupt the production of melatonin (sleep-inducing hormone) and overall sleep.
EMBRACE DAYLIGHT
Daylight is key to regulating daily sleep patterns. Attempt to spend at least 30 minutes outside in natural sunlight each day.
Electromagnetic radiation and blue light emitted by phones, laptops and TVs disrupt and overstimulate our central nervous system and significantly suppress melatonin.
Embrace disconnecting and practice a ‘digital detox’ routine for at least one hour before bedtime.
CALM YOUR SENSES
Calm your senses before you go to bed with dim lighting. Listen to soothing and quiet music and have a warm bath with essential oils or Epsom salts. Switch off screens and read a book instead – one of the best ways to wind down and set you up for quality rest.
If you cannot fall asleep once you go to bed, don’t lie there worrying about it. Get up and do something quiet and relaxing until you feel sleepy again, then return to bed.
EXERCISE REGULARLY
Exercise daily and avoid naps after 3pm during the day. Gentle restorative yoga before bedtime stimulates the parasympathetic nervous system responsible for rest, recovery and repair.
Explore classes, treatments and products devoted to relaxing your body and preparing your mind for a peaceful night’s rest at the Bamford Wellness Spa.
WATCH WHAT YOU EAT AND DRINK
Don’t overindulge; too much food and alcohol during the day will disrupt your sleep later in the night.
Cut down on stimulants such as caffeine before bed; they interfere with the process of falling asleep. Try our dreamtime tea or make up a batch of our winter tea infusion with warming spices.
