6 Ways to Sleep Better

Getting a good night’s rest is crucial for keeping us fit and well. Today I have put together 6 suggestions to help you get your full quota....

  

·         Count Breath, Not Sheep

If you often find yourself lying in bed awake, you could try counting sheep. But you might do a lot better counting breaths, according to studies; it has been suggested as a breathing trick- known as the 4-7-8 technique- could send you to sleep in less than a minute. Start by exhaling through your mouth to make a ‘whoosh’ sound, then close your mouth and inhale quietly through your nose for a mental count of four. Hold your breath for seven counts and then exhale again with a ‘whoosh’ for a count of eight. Inhale again and repeat this process three more times.

·         Swap Your Midnight Snack

If you like to eat before bed, go for a snack that contains whole grain carbohydrate and some dairy. Toast or porridge with a glass of milk and honey is a great choice. It will prompt your body to start sending sleep hormones to your brain. Eating a LITTLE cube of cheese could also help you sleep as it contains calming minerals like magnesium and calcium which relax muscles. But be sure it’s very little as it’s fattening.

  

·         Go Red, Orange & Green

Food that are coloured red, orange and green are the best ones to choose for 4o winks. A recent study, found the antioxidants in red and orange-coloured foods, such as carrots and tomatoes, all made for better sleep. Red cherry juice is also thought to be a sleep super food. As for your greens, having some fruit a red apple or kiwi fruit a day, perhaps with some yoghurt (natural is best) and some honey or a smoothie for breakfast, could help you get a sleep up to 30% faster so stock up on them.

  

·         Make a Sleep Schedule

By keeping to the same bedtime, even on a weekend, you can train your body clock to get sleepy at same time each night, making for a longer, fuller night’s rest. Create a calming routine you can repeat every night whether that’s taking a hot bath or having a warm glass of milk or hot water while you read. Most importantly turn off or put on silent, all electronic devices at least 30 minutes before bedtime. 

  

·         Join a Choir

Snoring is a common cause of disturbed sleep, whether it’s you or your partner keeping everyone awake. But studies have found that joining a choir, or taking singing lessons, could help strengthen the weak throat muscles that can contribute to snoring.

If singing’s not your thing, try joining a walking group or Pilates, or aerobics class. Being overweight makes you more likely to snore so some exercise could help you lose weight and help you sleep more soundly. 

·         Keep Your Bedroom Tidy

A tidy house doesn’t just make for a tidy mind, as the saying goes. It can also help you get a better night’s sleep, by making you feel calmer and more restful. Try to get into the habit of always folding away clothes, making your bed and putting things back in their rightful place each day, as well as getting rid of any unnecessary clutter. Check your mattress to be sure it is up to scratch or it may just need to be flipped. Having said that mattress lifespan is usually 10 years.

Teri Mendes           

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About TRENDY

Shift from the Memorization of Facts to the Understanding of Principles.