A recent survey in England found that the average woman needs at least 14 days more sleep a year then she usually gets, sleeping approximately 6 hours and 20 minutes a night when 7 hours and 23 minutes is required. Well-known that lack of sleep can lead to number of health problems such as heart disease, obesity and even cancer. It is quite common problem as one in three of us suffers from insomnia and chronic lack of sleep. Following tips might help you sleep tighter and gain that essential rest for your body: Physical exercises Regular exercise, preferably early in the day, is one of the most effective ways of reducing stress hormone levels, enabling you to sleep more deeply. Try even brisk walk for 50 minutes, as finding more time having busy day in work could be quite challenging. It is important to allow wind-down time if happens to have evening exercise. You can try yoga calming postures, a few minutes breathing deeply will help your nervous system to settle down. App help Try to benefit from our digital tools. Find a nice meditation app for you (Deep Sleep with Andrew Johnson, Buddhify for example). Using it regularly will reduce stress and help to achieve wisdom and compassion. Listening to calm voice of meditation app narrator will help to take your mind away from busy day in work and focus on the bed supporting you. Eventually you should drift into sleep. Digital detox Yes, you have understood it well. Completely switch off the TV, the phone, the PC and any LED lights from the bedroom as artificial light between dusk and dawn can physiologically effect our brains. According to a recent research, LED light stimulates the neurons cells in the brain that process information blocking message about sleep time, encouraging body to stay alert. These neurons should also be telling your body to produce melatonin to make you feel sleepy, but LED light disturbs that process. Read before sleep instead of checking Facebook. Eat well to sleep well Low levels of the serotonin hormone and magnesium can contribute to insomnia. Eating fish, eggs and chicken will help body to produce serotonin, which then converted to melatonin, the sleep hormone. Lovely protein dinner and nice relaxing bath will certainly help you sleep. Salt bath Surely, if possible try flotation pod, where nearly 300 kg of Epsom salts have been added to 770 litres of water, heated to around 35° C. It is essential to take at least 3 sessions of floating to achieve desirable effect of relaxation. If you don’t have an access to such facilities it is easy to organise your own relaxing time at home in a bath with some favourite salt a few drops of lavender oil to benefit long night sleep. Breathing 4-7-8 Doctor Andrew Well discovered an easy breathing technique in order to help you calm down before bed time. This is what you do: Exhale deeply through your mouth Close your mouth and inhale quietly and slowly through your nose to a mental count of four Hold your breath for a count of seven Exhale completely through your mouth again to a count of eight Inhale again and repeat the cycle 3 more times This amazing technique 4-7-8 will help anyone with a sleep issue.
