Sleep is so important in the bid to slow down the aging process. We’re often told how important it is to get at least 8 hours of sleep and yet how many of us actually achieve this? Think about how you look and feel after a bad night’s sleep and now imagine how your body is functioning on the inside. It stands to reason that it’s not working at its best.
A crucial part of the anti-aging process is to ensure you get a lot of sleep and rest. The body, mind and soul need rest and plenty of it. Unfortunately, our lives are dominated by stimuli from the television to our mobile phones and not to mention our working lives, family, eating late dinners, and worrying over the smallest thing. When do you truly get time to relax? It’s important, we all know that, but true relaxation is something few of us achieve. It’s true that a small amount of stress is actually good for us, but too much can prevent us letting go especially when it comes to bedtime.
So that your body can get the boost it needs to function during the day you need to prioritise sleep and give it the attention it deserves. Don’t simply accept that you have trouble sleeping. We give you the tips you need to sleep well and to do so without synthetic remedies.
- Create an environment that encourages and promotes sleep – use restful and calming colours and try to eliminate all distractions and clutter.
- Create complete darkness and quiet if you can – use an sleep mask and earplugs if required
- Avoid caffeine a few hours before bedtime. Sip on camomile tea or decaffeinated coffee or tea if you need it.
- Avoid alcohol. Whilst alcohol can help you to sleep, your sleep patterns will be erratic and interrupted throughout the night.
- Eat no later than 3 hours before you go to bed.
- Get regular sunlight exposure – the chemicals and hormones released when you get a regular dose of sunlight promote a sense of happiness and calm – this is essential to slowing the aging process + you get a good dose of vitamin D!
- Don’t do any vigorous exercise after dinner – it stimulates the body too much.
- Write down your worries before you sleep and try to address those that you can. Lying awake at night is often down to worrying about tasks or events the next day. Free your mind and the rest will follow as the song lyric goes!
- Take a deep relaxing bath before bedtime – ease your muscles and your mind by relaxing in a luxurious bath. Use aromatherapy oils or Epsom salts if you wish. Both are known to induce sleep.
- Ensure you are warm enough in bed. Using a hot water bottle will ensure your core body temperature is raised – this is known to trigger sleep effectively.
- Avoid sedatives – these can cause dependency and can actually cause interruptions in your sleep patterns. Also try to avoid cold remedies as these can act as a stimulant.
- Use herbal remedies and supplements – try passionflower, or 320 mg to 480 mg of valerian (valeriana officinalis) root extract standardized to 0.2 percent valerenic acid one hour before bed