How to Get the Best Night’s Sleep

If you’re tossing and turning all night, hitting the snooze button more than once, then loading up on coffee in the morning, you might be among the many people wishing for a better night’s sleep. Sleep issues have become a common problem in our modern society. Over 68% of the UK population report that they have a bad night at least once a week and a quarter of them say that they experience poor sleep most nights. That’s a lot of missing sleep!

Maybe you’re wondering if you struggle with insomnia. How can you tell? The general definition of insomnia is that it’s an inability to fall asleep easily and/or stay asleep easily all night, even when you have a restful environment for sleep.

Everyone gets insomnia occasionally. Sometimes before a big test or important interview you might have trouble sleeping, and that’s pretty normal. But if you have issues sleeping on a regular basis, especially three or more nights per week, and if it’s been going on for months or even years, you probably have chronic insomnia.

When you don’t get enough sleep, the next day is usually pretty rough. You’ll typically feel drowsy, have trouble thinking clearly, have a hard time concentrating, and lack energy. You might even get irritable and angry easily, which doesn’t bode well for relationships with family, friends, and co-workers. Chronic insomnia can also lead to serious health issues such as obesity, diabetes, heart disease, anxiety, and depression.

So how do you get back to sleep and move to a healthy sleep cycle? Here are some of the best tips to help you slumber peacefully all night, every night.

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Top Tips for A Great Night’s Sleep

Tip 1 – Turn off the TV and all electronics an hour before bed. The blue light coming from the screens of your television and devices suppresses the release of melatonin with is an important hormone for sleep. Keep your electronics out of your bedroom, if you can, and definitely make sure all electronic lights are out at night. Most people don’t realise that using electronics before bed can affect their sleep. Consider removing your phone from your room and not using it for your alarm. If you must keep your phone in your bedroom, be sure to turn it on “Airplane Mode” and turn off the Wi-Fi.

Tip 2 – Take some time to relax before bed. Good choices for relaxing activities include meditating, reading a calming book, or listening to peaceful music. Make sure your pre-bedtime activities are relaxing and make you feel sleepy.

Tip 3- Exercise every day. It can help you sleep better at night, so make sure to include at least a brisk walk in your daily schedule. Just make sure you don’t exercise at night, as it can “amp” you up causing you to have a hard time settling down for sleep.

Take sleep promoting supplements and herbs. These include magnesium, melatonin, and valerian (a herbal tea). Try them out to see if they’ll work for you and adjust the dose as necessary. ( Look for a good holistic store or health shop for advice ).

Tip 4 – Create a dark bedroom. Your body takes cues from your environment, so your bedroom needs to be dark in order for your brain to believe that it’s time for sleep. Train your circadian rhythm again to get back to a healthy schedule by ensuring that your room is always dark. If you can’t make it pitch black, wear an eye mask to block out the remaining light.

Tip 5 – Find out what’s causing you stress. This is especially important if you spend a lot of time thinking about your worries while trying to fall asleep or when you wake up in the middle of the night. Try writing a sleep journal right before bed to get it all out on paper, leaving your mind free to relax for the night.

Tip 6 – Review your pain relief. Are you taking unnecessary prescriptions? When was the last time you reviewed your daily / weekly intake of pain medication? Have you considered alternative therapies to manage your physical pain? When the body is stressed and/or in pain, it is much more difficult to relax and therefore sleep. Consider magnetic therapy (a magnetic eye mask also helps create the perfect calm and dark environment) hypnotherapy, Reiki, reflexology, acupuncture, Bowen technique, and aromatherapy using essential oils.

Tip 7 – Reduce your caffeine intake. Caffeine may be the cause of your insomnia, especially if you ingest it in the late afternoon or evening. Reduce your intake and keep it to a morning routine. Then you’ll give your body enough time to wind down in the evenings for rest. Alcohol is known cause of insomnia too. Consider your daily / weekly intake and make adjustments accordingly. Increase your hydration to at least 1.5 litres of still water per day. Try magnetising your water for maximum absorption and the right pH balance.

Create a bedtime routine. The human brain and our circadian rhythms love routine. By creating a routine, you’ll signal to your brain that sleep is coming soon. Keep to the same bedtime hours, if possible. After a while, you’ll notice your body is immediately triggered by the routine and starts to feel sleepy.

Tip 8 -Take a warm bath. Include it as part of your bedtime routine, adding in lavender essential oil to increase your sense of relaxation. Add in a little meditation and you’ll start to feel sleepy right away.

Tip 9 – Sip a cup of relaxing, warm tea. If you love tea, stock up on some that is known to promote relaxation, such as chamomile. An hour or so before bed, brew yourself a cup and sit in a calm place to sip on it. Make sure it’s caffeine free though. It might be a great thing to do whilst writing your sleep journal or taking a bath.

Tip 10 – Get help if you need it. If you’ve tried all these things and you’re still struggling to get to sleep, reach out to a holistic doctor, practitioner, or wellness coach. They can help you find out what is causing your insomnia, such as an imbalance of cortisol, adrenal, or other hormones. They can then help you find the solution to get back in balance and get back to sleep.

Sources:

https://www.sleepfoundation.org

https://sleepcouncil.org.uk

https://www.mentalhealth.org.uk/publications/how-sleep-better

https://wellbeingliving.co.uk/2019/01/11/its-dry-january-yet-you-need-to-drink-more/

sleeping woman jan 19 blog

It’s Dry January… Yet You Need to Drink More?!

Water of Life

Water is essential for life and it is vital to absorb the right amount to be healthy. Water is not only important – it is critical and has major effects on the health of everyone, whatever their age. 

So Why Do You Need Water? 

Water makes up a large proportion of the body – on average up to 70% of body weight in men and 65% in women. Water has many functions in the body including regulating temperature, transporting nutrients and compounds in blood, removing waste products that are passed in the urine and acting as a lubricant and shock absorber in joints. Water is lost in urine and in sweat and is also being lost throughout the day when you breathe and when small amounts of water evaporate through the skin. To avoid dehydration, you need to replace this vital fluid regularly with a recommended 6-8 large glasses of water per day. 

Magnetised Water

What is Magnetised Water?

Magnetising water is another misunderstood area, which can be just as important. The water from our tap and/or from bottles, will have no magnetic properties whatsoever and after centuries of being considered an ‘old wives’ tale’, magnetism is finally coming into its own. We now know that fish return to their spawning grounds by following the earth’s magnetic lines, in the same way that birds do. Recent investigation has also shown this influence also applies to beetles, crickets, bees, grasshoppers and even flies.

Research is currently underway into the effects of magnetic influence on growing plants too. Through such studies, they have discovered that treating seeds with a magnetic field increased the plant’s yield. It has been found that by magnetizing the water source, plant growth, health, and output can be vastly improved. Incidentally, this can also affect the health of people who consume the vegetables, so the water butt, rain collectors may well be smarter than we initially thought!  

Magnetising water has the additional benefit of increasing the alkalinity of the water. This has been scientifically proven to be more beneficial to our health and wellbeing.

Where Can You get Magnetic Water From?

Magnetic water is something that can be easily produced at home using your own water source and a Magnetix water stick . Stirring the water with the stick for just a few minutes will re-energise / magnetise the water, giving you your own instant supply of healthy magnetic water.

Magnetix Water Stick

For further information, check out this short video https://youtu.be/lgKOcTPZTAY

What will Magnetised Water do for You?

Drinking magnetised water will have numerous positive effects on you and your wellbeing. The magnetic influence that comes from a rare earth neodymium magnet will affect you, just as it does all creatures great and small. It may be a few weeks before you begin to feel the benefit; in others it may take just a few hours. It has been used most effectively to help with Acid Reflux, IBS, Constipation, Bloating, Urinary tract infections, Kidney & gall bladder issues and even teething babies! Water also helps keeps the skin naturally moisturised, helps prevent wrinkles and the body and mind remains fresh and healthy. You should always seek advice from your medical practitioner if you are about to make radical changes to your regime.