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How to Get a Good Night's Sleep



We’ve all been there. You’ve tossed and turned and tossed and turned, only to check the time and realise it's 5 am, you haven’t slept a wink, and you need to be up in an hour!


We sleep for roughly one-third of our life, so it's important to make sure you’re doing it right! Quality sleep is important for brain function, emotional wellbeing, physical health, daytime performance and safety. It's certainly not something you want to screw up.


Thankfully, there are some simple steps you can take to achieve a better night’s sleep.


BE CONSISTENT

Your body has a circadian rhythm, which best aligns with the rising and setting of the sun. By regulating this circadian rhythm, you will habitually fall asleep and wake up at the same times. Hey- you may even be able to get rid of that pesky alarm clock.


WORKOUT- BUT NOT JUST BEFORE YOU SLEEP

One study in older adults found that regular exercise nearly halved the amount of time it took to fall asleep, and added an extra 41 minutes of sleep time! But this trick works for all age groups, daily exercise is one of the best ways to ensure a good night’s sleep. Get your sweat on during the day and feel the benefits when you crash onto that pillow at night. However, make sure not to exercise right before sleeping, as this can have the opposite effect, hindering your sleep.


SNIFF SOME LAVENDER

Lavender is a natural, potent relaxant. Whether you’re drinking lavender tea, using lavender essential oils or just plucking some from your garden, smelling some lavender will help you wind down and get some rest. Our RELAXATION Body Mist is designed to help you wind down.


HAVE A NIGHTTIME RITUAL

Having a nighttime ritual that you regularly practise helps to let your mind and body know its time for bed. We like to include some gentle stretching, meditation and journaling in ours. But if you’re really feeling luxurious, draw a bath, light some candles, and relax. Try to stay away from Netflix though- you want to reduce blue light exposure which comes from screens.


SOURCES

https://www.theguardian.com/notesandqueries/query/0,5753,-50504,00.html

https://www.healthnavigator.org.nz/healthy-living/sleep/why-sleep-is-important/

https://www.huffpost.com/entry/bedtime-rituals_n_6309564?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAANgF48MYr3QDYW_s3WRPw8HEnvKO3i7ToxPucSIsMPmWQi67y0IBd9tgGxSnWuPXXnbCxkgeLnbz5AprTacnuQGgTowDsmD9axWWpNZP2tjqxuXrQCAX-DMvctZht7oILDKyY6yUxMKi2IBxxbV2E0wffZC7aFr6HoBdk1aLBn8E

https://www.sixstepstosleep.com/does-lavender-help-you-sleep/

https://www.healthline.com/nutrition/17-tips-to-sleep-better

https://www.nytimes.com/guides/well/how-to-sleep

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The Century Building, MELBOURNE VIC 3000

Monday - Friday: 10am - 8pm

Saturday: 10am - 4pm

Sunday: CLOSED

0468 852 555

info@purewellnessstudio.com.au

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