How to get better sleep in your life

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Sleep may seem like a bit of a waste of time because as you snooze you could be answering e-mails, doing work or swiping right, but if you don’t get enough rest, you won’t do any of these things very well.

Sleep not only refreshes you and let’s your body, brain and skin recover from the day, it can also help ease depression and anxiety, decrease the illness, help with your memory, improve your immune system, prevent weight gain and make you happier and more productive.

If you want to get more sleep, and better sleep, we have some ideas that might help.

Make exercise a priority
Regular exercise that’s part of your daily life really can help you to sleep. As well as reducing stress and relieving anxiety, exercise, whether it be cardio, strength training or yoga can improve your general wellbeing, boost your mood and help your body to wind down at the end of the day so you can sleep. We wouldn’t suggest a HIT workout at 9pm, but you might find that some gentle stretches in the evening, combined with meditation, will ease tension and get you feeling more rested.

Go for de-caff
Many of us drink caffeinated drinks as a way of staying awake and alert during the day, but the downside is that this can actually keep you awake at night. Try to stop drinking caffeine heavy coffee, tea and fizzy drinks six to eight hours before bed, sipping on water and herbal teas instead, and you will be glad you did.

Make a list
You might find that making a list of things to do the next day will stop things going around in your head when you do get into bed. Another way to end your day is to list three things you have been grateful for and this means you will see just what you have accomplished and how well you are doing in life which means there is no need to lie awake worrying.

De-stress in the evening
Having a warm bath, meditating or listening to a calming app while lying in bed are all gentle ways to get you in the mood for sleep. If you can turn off your daytime worries and switch into a more relaxed mode, it will help you to get ready for sleep.

Get into a routine
You might not think it but your body craves consistency, plus you’re more likely to get enough sleep if you schedule it in the same way you do with other important tasks in your life. Set a time when you turn off screens, have slot for taking a bath or shower and set your alarm for the next day, and if you can, get up at the same time everyday so you keep things in a pattern, even better.

Create a sleeping haven
Bed is not a place for paying bills, writing reports or watching scary movies, it is a place for peace, quiet and sleep. Have clean bedding, comfortable pillows, a decent mattress, make sure the temperature works for you, get soft lighting and black out blinds and make your bedroom a place you want to be in.

Get up and stop fretting
If you don’t fall asleep after 15 minutes, why not get up until you feel ready to drift off? Don’t turn on your phone or start answering emails, instead have a warm drink, read a book, do some yoga or meditation and try to set your mind free.

If you’re still having trouble sleeping, why not speak with your doctor and see if they can help you get back on track.

Team Pure Beauty

Keep Jet Lag at Bay

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We admit it’s not the worst thing in the world, but jet lag can really get you down.

As well as obvious insomnia, the resulting tiredness of jet lag can cause lethargy, anxiety, feelings of frustration and even trigger headaches.

While you can escape the reality of jet lag being a side effect of travel, there are a number of things you can do to try to reduce the impact it has on you.

Adjust Your Inner Time Zone
One thing you can do to combat jet lag is to start living in your new time zone a few days before you travel – if it is possible and sensible. Waking up and going to sleep in your future destination might be tricky, but if you try to make small adjustments before you travel, it can have a positive impact on the how your body, and mind, respond when you land.

Sleep Before You Go
Yes, you might be on holiday or working to a punishing schedule, but if you can try to get a few nights of good, unbroken sleep before you fly, this can help deal with anything jet lag throws at you when you land on the other side.

Drink Water
We say this a lot, but when it comes to travel and jet lag, you really do need to keep drinking water. Staying hydrated before, during and after your flight, is really important because the dry air in planes can zap your body and skin and the resulting dehydration can make jet lag worse.

Stay Away from Alcohol
It might be tempting to try out the free bar in the airport lounge and throw back the champagne on the flight, but this isn’t a great idea if you want to keep a clear head beat jet lag. Try to avoid alcohol, and caffeine, before and during your flight and this will help to keep you feeling fresh and alert because the last thing you need is a hangover as well as jet lag.

Think About Food
It might be tempting to eat peanuts and crisps as you travel but going for a light, healthy meal with fresh veg and lean protein can help keep your digestive system in check, stop bloating and stave off the munches if you can’t sleep later.

Get Up and Move
While you on your flight, you might want to curl up and leave the world behind you, but getting up and walking around the plane is a good idea. Regular movement, as well as simple stretches by your sear, can help keep aches and pains at bay, improve your circulation, clear your head, deal with any stress you have and even help you to sleep when the lights go out.

A Little Meditation
Meditation can help you to relax before and during a flight, as well as when you have landed and are struggling to sleep. Sit quietly, close your eyes and put your worries to one side as you focus on your breath. This isn’t a magic cure, but it can help deal with the anxiety of jet lag and the frustration of not being able to get to sleep.

Don’t Nod Off
Yes, you might be shattered, but going to sleep at 3pm won’t do your jet lag any favours. Try to stay awake for as long as you can, take a little exercise, eat good food, drink water, then take a warm bath before retiring at the usual time and hopefully things will settle.

Happy travels.

Team Pure Beauty