Find Your Fit - All You Need Is Sleep
Health and fitness expert, Clare Stobart shares her top ten tips for quality sleep to ensure a healthy life
#1 - Minimum of 7 Hours Sleep
Did you know that sleep is so important to stay at a healthy body weight? Sleep deprivation tends to result in a bigger appetite and craving food that contains more sugar and fat as well as having a lack of energy and concentration.
#2 - Bath Before Bed
Soak in a magnesium bath for 20 minutes as part of your night time routine. Various studies show that magnesium is effective in reducing anxiety, which is a main source of Insomnia. By adding some Magnesium Chloride Flakes to your bath, you are utilising a pure, natural mineral remedy to settle you into the perfect slumber.
#3 - Do Not Disturb
Over the years we have become more and more aware of the disruption caused by technology usage when it comes to sleep. Research has proven it is no longer just the blue light that the screen emits that causes us unrest, but also the overall brightness of the screen. I leave my phone outside my bedroom in do not disturb or airplane mode. In doing so, I sleep soundly knowing that I can deal with anything that arises through the night when I am refreshed in the morning.
#4 - Total Darkness
You should aim to sleep in complete darkness, or as close to it as possible. Blackout blinds are essential, and I like to sleep in a silk eye mask every night.
#5 - Soft as Silk
Silk bedding is very breathable and its light, soft feel comforts the skin. It is known to be very responsive to body temperature, meaning it keeps you cool during the summer and warm during the winter. I recommend the GingerLily silk bedding, it’s amazing quality and is made from 100% Mulberry silk.
#6 - Workout
Any form of exercise and a good workout during the day is a great way of encouraging good sleep hygiene. Moderate aerobic exercise increases the amount of deep sleep you get which is when the brain and body have a chance to rejuvenate.
#7 - Stay Grounded
An earthing bedsheet is scientifically proven to improve both your quality and pattern of sleep helping you wake to feel significantly rested, refreshed and energised. The health benefits of using an earthing sheet include reduced inflammation in joints and reduction in aches and pains.
#8 - Naturally Nourishing
Some foods are better for you than others when it comes to sleep. Cherries for example contain tryptophan which produces serotonin which is cleverly converted into melatonin, a key hormone for regulating sleep. The worst things you can have just before bed are ice cream, alcohol, chocolate or fried food as these increase blood sugar and make it more difficult to get to sleep and stay asleep.
#9 - Time for Tea
Herbal teas have long been used for relaxation and sleep, and there is scientific evidence to support herbal teas as a holistic way to reduce fatigue and improve sleep quality.
#10 - Sleep on Cloud Nine
Invest in a high-quality mattress because we spend, on average, one-third of our lives in bed. Getting a night of quality sleep can depend on the kind of mattress you sleep on. Your mattress should provide comfort, support and proper spinal alignment.
I would highly recommend the mattress I have recently invested in from Arighi Bianchi – the Vi Spring Tiara Superb.
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