Stay Calm. Stay Healthy with Improved Sleep.
There’s no denying that failing to fall asleep is frustrating. Being exhausted yet unable to drift off, leaves us grump and tired, to say the least.
Whether it be due to anxiety, distracting noises, a bit too much caffeine or our partner’s relentless snoring, we’ve probably all experienced difficulty sleeping at some point.
In order to ensure a good night’s sleep, leaving you fresh and rejuvenated, here are some health tips:
- Limit Your Caffeine
Caffeine interrupts the flow of melatonin in your body, which is the chemical that promotes sleep.
- Avoid Alcohol Before Bed
Alcohol blocks REM sleep, which can cause cause migraines and poor memory.
Moving your body can help reduce the stress hormone that often keeps us awake, allowing for a relaxing and deep sleep.
- Create a Routine
Having a bedtime ritual, signals to the body, that it is time to go to sleep. This routine can include having a bath, reading a book or listening to some calming music just before bed.
- Avoid long, unregulated naps
This may be difficult if you are very tired during the day, but having a long nap throws off your sleep cycle, making it arduous to fall asleep at night.
- Turn off Electronics
Avoid using your laptop or cellphone right before bedtime. The blue light from screens, delay the release of melatonin and causes you to become more alert, disrupting your body’s natural sleep-schedule.
- Create a Dark Environment
Your bedroom should be comfortable, cool, dark and quiet in order to maximise sleep. Trying to sleep when the room is too light could interfere with your circadian rhythm (your body’s internal clock) and make it difficult to fall asleep.
If stress or anxiety is keeping you awake, try writing down your thoughts in a journal to stop your mind from running in circles. This should allow your brain to rest.
- Try Breathing Exercises
Deep breathing exercises can activate your body’s relaxation state, lowering your heart rate, blood pressure, stress levels, induce calm and promote healthy sleep states.
- Spend More Time Outside
Natural sunlight during the day helps to regulate your body’s circadian rhythm,improving day-time energy and night-time sleep quality.
Use Duo Calm Soothing Sleep (R445.00).
Duo Calm’s carefully balanced formula promotes healthier sleep by further regulating your circadian (day/night) rhythm and relaxing the body. Awake refreshed each day.
For more info visit: www.fusionlabsonline.com/product/duo-calm/