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Top Tips to help you Sleep!

A good night’s sleep works wonders for many of us, helping replenish energy levels, keeping us looking and feeling fresh. During sleep our bodies repair themselves, healing muscles and repairing tissues as well as sorting through the information in our minds. Waking from a good night’s sleep really does help you feel good.


But if you are one of the many people who suffer from lack of sleep you may not look or feel so great. Dark rings can appear under our eyes, our general appearance can become tired and haggard looking causing our skin to sag. Additionally tempers can flare quickly through lack of patience when we are tired resulting in increased tension and a general bad mood.

If you suffer from sleepless nights here are some top tips to help you improve your night’s sleep to help restore your health and well-being.

Sleep Schedule
This may sound bizarre but setting a routine around going to bed such as going to bed at the same time every night and waking at the same time every morning including weekends, has been proven to help people overcome sleep problems. Darkening your room at night to ensure that no electronic lights flash or flicker can also help your mind settle for sleep.

Avoid Caffeine and Alcohol
Caffeine and alcohol are both stimulants. Not only can they affect the bladder causing you to wake through the night but they can also affect your brain making it more likely that you will have a disturbed night through waking several times. If you need caffeine in the morning to help you start the day, make sure you switch to caffeine free after midday.

Stop Smoking
If you need a reason to stop smoking, being constantly tired could give you the extra incentive you need. It’s a well-known documented fact that many smokers face sleepless nights and general poor health.


Relaxation Exercises
If you’ve never tried yoga or meditated now could be a good time to start. Many sleep issues are caused from emotional or stress related problems that we find hard to switch off from. Engaging relaxation methods to help relax the mind can help you enjoy better quality sleep. Keeping a diary to jot down your day or writing down things that keep swirling in your mind can help your brain settle down. You can also try deep breathing, meditation and gentle exercises or stretches.

Many of us sleep better in a cooler room with the ideal temperature being somewhere between 65 to 70 degrees Fahrenheit. Having a hot bath before bed raises your core temperature which in turn helps to make you feel sleepy. If you have problems with noise from outdoors you could try to wear ear plugs or use a fan to create a white noise to drown out the unpredictable noises from outside.

Technology and Exercise
Playing computer games last thing before bed is not a good idea as this can over stimulate your brain leaving your mind alert and active. Exercising late at night can also cause the same problems but exercising in general at other times in the day will help.

Here at Aspire Beauty Training we offer a full range of massage treatments which can also help ease away the stresses and strains of everyday life. You can view our range of courses by visiting our Massage & Complementary Therapies page.