Sleep Hygiene: Forget the hand sanitizer and clear your mind for better health with these 6 bedtime rituals.

Image: decordots.com

Yes, we all know we can’t live without that five letter word S-L-E-E-P. But somehow the daily grind has led to only 1 in 4 Australians hitting the pillow with the standard recommended 8 hours’ nightly.

So as daylight savings kicks you into hibernation-mode, let sleep be your savior and boost your immunity, smarts, beauty and health this season.

To kick start your sleep boot camp, we’ve bought you our 6 best sleep hygiene tips and tricks so you can make the most of those linen sheets asap

Image: blogg.damernasvarld.se

1. Darkness

Your body is programmed to sleep when it’s dark and we have the melatonin hormone to thank for that! Yes, a hormone is doing good things to you daily for once.
Melatonin is a hormone that is responsible for your body clock, the hormone is controlled by exposure to natural light or lack of.
So for a deeper, longer sleep, ensure all blinds are closed and no street light can peep through. It’s important your sleep sanctuary provides darkness for 8-9 hours.

2. Silence is golden

Silence is essential in a blissful night’s sleep, so make sure you block out all noise before bedtime. It can be easier said than done when living in the city, we hear you. So check try using white noise to silence louder sounds with gentle more tolerable sounds.
What is white noise? It can be an ambient soundtrack you download or by simply turning on a fan/ air con lightly.

3. Chill

No, we’re not talking about laying in a bean bag before bed. We’re talking room temp.
The ultimate sleeping temperature is between 18 – 21 degrees, which is why summer can be so sleepless.
Moving into the colder months, make sure your equipped with extra blankets and winter woolies.

4. Breathe

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Zen Buddhist monk Thích Nhất Hạnh

From the stillness in meditation to writing down your thoughts in a nightly journal, there are many ways to help you put rest your mind for a better night’s sleep.
If you’re looking for something new try Dr.Weil’s ‘4-7-8 breathing / relaxation exercise’ it’s a natural tranquilizer for the nervous system and the ultimate sleep trick to tell all your friends about.

Image: pinterest

5. Nourish

Struggling to fall asleep? Say goodbye to caffeine. You can still indulge for that ‘But coffee first…’ moment in the morning. But once the arvo rolls around, it’s time to put that caffeine down.

Make sure you’re not having caffeine in the afternoon/ evening without even realizing. Double check all protein bars, chocolate, soft-drink, teas and dietary supplements before consuming. It’s all about nourishing your body!

For the ultimate dinner time digestion, aim to eat dinner 2-4 hours before bedtime for a good night’s sleep.

6. iSleep

The National Sleep Foundation has listed why it’s necessary to turn off before you tuck in. It’s time to give you thumb and mind a break from that Facebook feed before bed. Implement an iSleep routine instead of an iphone routine.

Try leaving all your electronics in another room an hour before bedtime to give your mind and eyes time to wind down from the day. As for an alarm clock, go old school!