23 September 2020
Effective and easy tips to beat insomnia
A good night sleep is essential for both a healthy mind and body. Unfortunately, many people struggle to achieve this because of an overactive mind or because of issues such as insomnia, stress and anxiety. Here are some steps you can take at home to make it easier to fall asleep and stay asleep.
Have a good routine
Keeping a sleep routine is important. Make sure you try to stick to the same time bed time and wake time, each and every day. Sticking to the same schedule will program your body to sleep better by reinforcing your circadian rhythm.
Don’t try to catch up on lost sleep
Rather than sleeping in if you’ve had a late night, it’s best to stick to the same wake time as you normally would or limit yourself to an hour’s extra lie in, and instead just ensure a good sleep the following night. It’s important that you don’t extend your sleeping time as this trying to catch up on sleep can throw out your circadian rhythm.
Avoid caffeine after 2:00 p.m
Caffeine is a stimulant and as such can act to keep you awake when you are trying to fall to sleep. The chemical structure of caffeine is almost identical to that of adenosine which is the substance in your body used to promote sleepiness and so when you drink caffeine caffeine binds to where the adenosine molecules should be binding to. You should also be mindful of hidden caffeine found in products such as in chocolate, tea, soda or any other types of energy drinks.
Avoid alcohol three hours before bed
You might think that alcohol will help you fall asleep, however this effect is only temporary and will eventually lead to disruptions in both your REM and deep sleep. That’s why after a night of drinking alcohol, even if you did sleep, you may not have had the sleep in the appropriate stages so you can wake feeling tired and lacking energy.
Keep your bedroom cool and turn down the lights before going to bed
Light, in particular bright overhead lights and blue light from your phone or computer screens, inhibits the production of melatonin, the hormone that helps you fall asleep. One way to overcome this is to dim the lighting in your home a few hours before going to bed or better still make the most of good old fashioned candlelight.
REVĪVŌ is dedicated to good sleep and as such we have create NOCTURNŌ, which is our way of going that extra mile to help ensure you have the best sleep you could possibly have when staying as a guest at our hotel. We make sure that your every aspect of sleep is taken care of from your room temperature, lighting, wind down routines, comfort levels and so forth so that you don’t have to even worry about not sleeping well while you are away from home. We also have added extras such as our Zeitgeiber light kit which is unique to REVĪVŌ and you will find it in each and every room when you choose to stay with us for a retreat.
At REVĪVŌ wellness we also offer a dedicated Sleep Well retreat that will improve and regulate your sleeping patterns whilst addressing the issues that might cause the disruption. So when it comes to sleeping REVĪVŌ has it covered. We look forward to seeing you soon!
Written by Tristian Kelly
Sleep Therapist, Naturopath, Nutritionist and REVĪVŌ Brand Ambassador