We all know how important sleep is, but how many of us wake up feeling groggy and still tired? Ideally, you’re supposed to get between 7-9 hours sleep to feel refreshed and energised in the morning, but how many do you really get? And how many of you hit the sheets and toss and turn for hours before you even dose off? It’s not about getting more sleep, it’s about improving the quality of your sleep. Meditation and mindfulness guide Jody Shield has 5 tips on how to improve your sleep. Take it away Jody!
1. Ditch the Netflix in bed
On a daily basis we consume an insane amount of content visually and the last thing your poor fuzzy little brain needs is more stuff to look at just before nodding off. So switch off your laptop and phone and leave those electronics outside of your room. Why not try meditating before bed? Whether you’re new to meditation or have an existing practice try this Meditation for Deeper Sleep track.
2. Delta Waves
Never heard of Delta Waves? This was discovered in the early 1900s by a man named W. Grey Walter and is associated with the very deepest levels of sleep, relaxation and peace of mind. Operating at a frequency range of 0-4Hz (the slowest of all the brainwaves), Delta Waves are what cause sleep to be restorative, which allow the person to wake up feeling refreshed and rejuvenated! Try it out it really works especially if you’ve had a stressful day.
3. Create a night time ritual
Switch up your routine. Take a long hot shower in the evening, get into your cosy PJ’s and slip into bed totally and utterly relaxed. Not only does it help to wash the day’s energy away, the steamy heat helps your muscles relax – totally delicious!
4. Have an early dinner
Try not to eat too late. It takes time for your digestive system to process all the food you’ve eaten so make sure you have at least a 2-hour gap between dinner and sleep. If you end up eating late, try and make it light (fish and veg or a salad) to aid the digestion process and allow you to get more shut eye.
5. Avoid caffeine
This is a no-brainer but worth a mention! Even some herbal tea’s have caffeine in them so make sure to check the labels before sipping. We love a loose leaf chamomile tea before bed. Scrummy!
Try out Jody’s Meditation for Deeper Sleep and get some serious shut eye!