Want to know some scary facts? We now get 1-2 hours LESS sleep a night than our counterparts 40 years ago and over 70% of Brits sleep for less than 7 hours a night.
Modern day life has made it hard for us to completely switch off and fit in those zzz’s. A lack of quality sleep can affect our mental and physical performance as well as having a negative effect on our diet. Sleep deprivation can also affect blood sugar levels and reduces insulin sensitivity, causing symptoms of pre-diabetes.
In short, we need sleep to function properly! So we’ve put together our top 5 tips to help get a good nights rest.
CUT THE CAFFEIENE
Drinking caffeine up to 6 hours before bedtime can disrupt your sleep pattern. Try to monitor when and how much you drink caffeine in the afternoon, or quit it altogether; research has shown that people who’re completely off caffeine sleep more deeply and better than those who drink even a little coffee.
If you want to give your body the deep sleep it needs, join in our Digital Detox, and turn off your phone/tablet/laptop at least 90 minutes before bedtime in order to allow melatonin and cortisol levels to normalise. Being constantly connected to our phones means we find it harder to switch off – you could even try sleeping with your phone in a different room.
Read more about our Digital Detox here.
If you’re struggling to sleep, try this 4-7-8 breathing technique:
- Get comfy (preferably laying on your back for good posture) and relax your jaw and tongue. Ideally the tip of your tongue should rest where the back of your top teeth meet the roof of your mouth.
- Next inhale through your nose for four counts, hold your breath for seven then exhale through your mouth for eight counts. Repeat.
Learn more about how meditation can help you to relax here.
Magnesium has been proven to help with a good night's sleep. ESC Founder Sally swears by it; “I make it no secret that I’ve had some of the toughest times in my life (both work and personal) over the last 18 months and getting a good night's sleep was a struggle for me. Magnesium oil body spray has been my saviour! Keeping healthy magnesium levels has a wealth of benefits on the body with better sleep and stress reduction being two of them, but the tablet form just didn’t do it for me. I always had vivid dreams and nightmares, waking up feeling exhausted. Magnesium is much better absorbed through the skin and my body seems to agree, hello ZZZ’s!”
Unlike green or black tea, chamomile tea actually comes, not from a tree but from a daisy-like plant. Plants in this family produce tea that is most commonly known for its relaxing, sleep-inducing properties. This may be due to the flavonoid apigenin that binds to benzodiazepine receptors in the brain. Try a warm cup of chamomile tea 30 minutes before bed time and see if it helps.
We hope these tips help you to sleep a little better.
Team ESC x