Guide To Getting A Good Night's Sleep

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DISCLAIMER: As always, this post is only to provide general information. Please consult with your healthcare professional regarding treatment for your specific needs.

Sleep problems can be common with a lot of people. We have all been around friends or colleagues that have said they are exhausted or didn’t sleep well last night. The good news is that if you are intentional and committed to making some changes, you can get a much better night’s sleep, which can be a benefit to your life, as well as your health and wellness.

Below, I share a few suggestions that you can try in your nightly routine that may help you achieve a more effective sleep.

Avoiding Caffeine

It can be hard to cut caffeine completely from your body, but when you have caffeine close to bedtime, it can significantly disrupt your sleep. If you are someone that does have caffeine in their diet, then avoiding it closer to bedtime will be beneficial to you. The impact that caffeine has is also true as you get older, especially if you consume it multiple times throughout the day, so taking steps to get into healthier habits now, will augur well for your overall health.

Rest and Unwind

This might sound like an odd one, because surely going to bed itself is a way to rest and unwind? But in actuality, stress has a massive impact on how well you are able to sleep. So before you actually get into bed, you need to take time to rest and unwind. It could simply be meditating for a few minutes, lighting a candle or listening to calm music. It’s best if you can avoiding screens and computers before bed because they can overstimulate your brain. A good book or magazine is the perfect alternative, but either way make sure it is stress-free. If you’re quite easily involved in fiction, then a tense, scary, or emotional story is not great for bed-time. Keep it easy, breezy, and even uplifting.

Try Natural Remedies

They say that pillow sprays made from things like lavender can have an impact on your sleep, so that is a natural easy win that can help you to drift off. Diffusing essential oils can help, as well a CBD oils like those of Imbue Botanicals, for example. The reason being, if you suffer from anxiety at night, or are someone that suffers from insomnia or wakes up a lot, then this kind of oil might be a solution, as it relaxes the mind and body, reduces your heart rate, and helps you drift off to a restful night’s sleep.

A fragrant, warm bath filled with luxurious oils or bubbles is a great way to relax. We may not have the time to regularly indulge in baths during the week, but they are perfect before an early night. Breathe deeply, apply a face mask or other pampering treatment, and try to release all the tension from your muscles. When we fall asleep, our temperature drops slightly. This also happens when we get out of the bath, and mimicking a slight temperature drop can tell our brain that it is time to sleep.

Create a Conducive Environment for Sleep

Where you sleep plays a big part, because if you are not comfortable, then it will be hard to drift off to sleep. Making sure that you have a mattress with good support and some comfortable bedding is an easy win. Then make sure your room is just the right temperature for you, as too hot or too cold will impact how well you sleep. Don’t use your bed for things like studying or doing work as these can be things that stimulate the mind, and you will start to associate your bed with those things. Not good when you are already struggling to drift off.

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How To Beat A Hangover

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Drinking alcohol is like borrowing happiness from the next day – it’s fun there and then, but the next day you have to deal with the consequences, which often involves nausea and a killer headache. Some people are pretty much immune to hangovers, whilst other people can end up bedridden for the next day just by having a few drinks. If you suffer from the latter type of hangover, here are just a few ways in which you can beat the dreaded alcohol after-effects.

Eat before you drink

Lining your stomach is always a sensible option. Eating lots of carbs beforehand is especially worthwhile – the likes of brown rice, pasta and sweet potato will help you absorb alcohol more slowly. This can make the alcohol less of a payload for your body and more of a gradual hit that the body can prepare itself for.

Drink water

Alcohol may be a liquid, but it will actually dehydrate your body. After your night of drinking, try to drink a few glasses of water before you go to bed. The day after, you should then aim to drink 2 to 3 liters if possible. This will restore your body’s water levels and beat that headache.

Consider detox supplements

For those that want something more heavy duty, there are many types of medications aimed specifically at ridding hangovers. You can even try a 24 hour detox cleanse. You may be able to find such supplements in your local pharmacy or by searching online.

Load up on vitamins

In order for the liver to detox your body, it needs lots of vitamins. Foods such as spinach, avocado, banana and egg are some of the best choices the morning after as they are full of vitamins needed to help rid your body of the alcohol. You can also try taking vitamin supplements.

Exercise

A workout might be the last thing you want to do when you’re hanging, but physical activity could be just what your body needs to help cleanse yourself of the toxins. Exercise gets the blood flowing and the lymphatic system working, helping to get rid of toxins, whilst pumping the body with feelgood hormones that make it feel less drained.

Avoid caffeine

Caffeine is just another drug for your liver to try and process – a cup of coffee the next morning might seem like a good idea for making you more awake, but it could just make you feel worse. If you’re going to have a hot drink, try ginger tea which is caffeine-free and full of nutrients that can help fight nausea. Ideally, you should never mix caffeine and alcohol during a drinking session – Jager bombs and vodka and coke are certain to make things hard work for your liver and leave you feeling miserable the next day.

Don’t mix your drinks

Different drinks contain different types of alcohol and are processed in different ways. For this reason the body has a harder time getting rid of alcohol when you’ve mixed your drinks. Stick to one drink if you can – if you’re having wine stick to white or red.

Limit your alcohol

Of course, the most obvious way to prevent hangovers is to not drink as much. Many people forget that alcohol is effectively a poison. By sticking to a few drinks or going teetotal for the night, you won’t have to deal with the dreaded after effects - you don’t always need alcohol to have a good time.

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