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How to get a good night’s sleep: here are 7 ways

7-tips-to-get-a-better-nights-sleepA good night’s sleep is vital so we have developed 7 ways to get a good night’s sleep to help you get on your way to a healthy body and mind:

  1. Choose your drinks wisely – That caffeine pick me up in the afternoon can make it hard to get to sleep and can result in a restless night’s sleep. So instead of reaching for the coffee or energy drink in the afternoon, have a healthy snack such as a piece of fruit for that afternoon pick me up.
  2. As calm as can ‘tea’ – Before you go to bed, sip on a calming tea to help you fall asleep quickly. You’ll want to avoid teas with caffeine so look for teas containing things such as chamomile or lavender to help send you off quickly to the land of dreams.
  3. Stretch it out – More and more studies are coming out showing the benefits of light stretching and breathing exercises to help induce a restful night’s sleep. Either on your bed or on the floor, lie on your back and stretch your toes to one wall and your fingers to the opposite wall. Take nice long breaths & concrete on your muscles feeling looser & longer. This kind of stretch will not only help get your body ready for sleep but it will also help to stretch out some of the stress of the day & leave your muscles feeling more relaxed.
  4. Switch off – watching TV & scrolling through emails on your laptop or phone causes your brain to feel switched on and stimulated. Try to spend some time technology free before bed & see how much more relaxed you feel when your head finally hits the pillow.
  5. Dim the lights – bright lights causes the brain to think there is still work to be done, so an hour or so before bed dim the lights to create a more relaxed feel within your room. Then when you go to bed, keep the room nice and dark to help your brain to switch off.
  6. Just a sprinkle – Once your head hits your pillow, your brain starts to recognize the signs of sleep & it will begin to relax. But just as a familiar smell can spark a memory of a person or place, so can it trigger your brain to go to sleep. Try sprinkling a few drops of lavender oil on your pillow to help your brain begin to recognize the calming smell every time you lie down, helping to induce sleep.
  7. The right choice – Choosing the right pillow can have a dramatic effect on how well you fall asleep & stay asleep. The correct pillow should support your neck and head in its natural alignment and shape to your head and neck to provide you with a comfortable sleep. Our range of pillows are all chiropractic approved and have been specifically developed to ensure you experience a restful night’s sleep & wake in the morning feeling refreshed & ready to take on your day. To view our range of chiropractic therapeutic pillows click here.
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