Five tips to encourage a good night’s sleep

Posted on: 02 November 2016 by 50connect editorial

Don’t let the changing clocks impact your sleep this winter, follow these five simple steps for a better night’s sleep.

Women sleeping

The winter time change is always more welcome than the summer’s hour loss, but this alteration in our sleeping pattern can still have an impact. Even just an hour’s difference can throw your body clock off kilter for a few days. 

The clock change means an unexpected shift in the external cues which help our internal body clock to maintain a 24-hour circadian rhythm track, such as light, temperature, exercise and food/drink intake. It can take several days for our internal biological clock to adjust, and for some people, this leads to disrupted sleep and feeling tired during the day.  

If you’re struggling to get to sleep following the clock change, try not to worry as this can just exacerbate the problem. Instead, try these handy tips before bedtime to get a good night’s sleep and wake up ready for the day ahead.

Exercise so you’re tired enough to get to sleep ‘earlier’ but try to exercise earlier in the day to avoid over-stimulation close to bedtime – the release of endorphins close to bedtime could keep you awake.  

Try and get as much natural light as possible to help re-synchronise your body clock. Before you go to bed avoid bright lights, including mobile phones and tablets, in the evening switching on night mode where possible

Avoid alcohol and caffeine, and opt for a warm milky drink instead in the evening or a relaxing mug of camomile tea.

Take a warm bath - sleep is normally preceded by a slight drop in body temperature, so taking a warm bath will raise your body temperature, with the following cooling down period helping your body prepare for sleep.

Try a sleep enhancing remedy to help you drift off. Kalms Night tablets provide as an herbal sedative containing valerian root extract that won’t leave you feeling drowsy the following morning. Similarly, Pukka’s organic Night Time capsules contain a unique blend of seven organic herbs that each play a specific role in relaxing a restless body and mind, encourage a good sleep. Depression, or symptoms of this condition, could impact on a good night’s sleep, but restoring the body’s levels of serotonin, also known as the happy hormone, may help you sleep into a relaxing sleep. Healthspan’s Night-Time5-HTP provides building blocks for making melatonin, your natural sleep hormone. 

Still feeling restless, visit Kalms Range for further information on improving your sleep.

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