Sleep does not come easily to everyone, and for many of us (parents especially) it is a rare occurrence to enjoy a full night of sleep. I have always been a bit of an insomniac so I was grateful to be able to attend the P&G Science of Sleep event and learn some techniques to help get a good night’s sleep.
- Exercise daily. It helps reduce stress and people who get regular exercise generally sleep better.
- Keep electronics out of the bedroom. Your bedroom needs to be a place for relaxation and sleep.
- Use cool and calm colours in the bedroom, such as blue, green and lavender.
- Turn off all lights and use blackout curtains to maintain a dark room at night. Even dim lights from other rooms can interrupt your deep sleep.
- Keep the night time temperature no higher than 19 degrees Celsius. You fall into REM sleep easier at cooler temperatures.
- Use clean, soft sheets and blankets. Tide ensures that your fabrics are not only clean, but also that they remain soft and are protected from damage, and Downy Infusions will give you soft and scented blankets.
- Set regular times for going to bed and getting up in the morning, even on weekends.
- Aim to get 8 hours of sleep each night. Your body goes through multiple sleep cycles each night and needs enough hours to ensure you get the REM sleep you need.
- Use calming scents like lavender in the bedroom. Lavender activates the calming centers in the brain, which assists with sleep. The new Sleep Serenity line of products from Febreze are designed to help you get a good night’s sleep.
- Shut off all electronics 30 minutes before bed. This helps you wind down and relax before heading to bed.
- Use a white noise machine. If noise on the street or other household noises keep you up at night, try ear plugs or a white noise machine to reduce the interruptions.
- Drink chamomile tea in the evening. It relaxes the body and prepares you for sleep.
- Take a warm bath before bed to bring the body temperature down and help you reach REM sleep.
- Practice deep breathing techniques when you get in bed. It will help relax you and improve your skin too!
- If all else fails, use a gentle sleep aid like ZzzQuil.
I am a P&G Mom and receive perks and compensation for participating in the program. I am not required to write about their products and all opinions are my own.