I woke up with a head like an ice lolly and a body like a roast turkey….
I don’t know about you, but I hate central heating.
Now that the temperature outside has dropped, it means that you must keep the heating on through the night (especially as my wife and children like it to feel like Dubai at 3 am when they pop for a wee!)
For me, it spells a time of broken sleep, asthma flare-ups (change in temperature does that) and feeling groggy when I wake up each morning.
If you would like to get a better night’s sleep, here are our top 6 tips (We have tested these by the way, and they work!)
- Wind Down For At Least 30 Minutes: It’s much easier to doze off smoothly if you are at-ease. Quiet reading, low impact stretching, listening to soothing music are examples of ways to get into the right frame of mind for sleep.
- Lower the Lights: Avoiding bright light can help you transition to bedtime and contribute to your body’s production of melatonin, a hormone that promotes sleep.
- Disconnect from Devices: Mobile phones, laptops and tablets can keep your brain wired, making it hard to truly wind down. The light from these devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for 30 minutes or more before going to bed.
- Eat a few carbs before bed: Carbs which quickly raise blood sugar (those with a high glycaemic index) may hasten sleep, especially when eaten four hours before bedtime. Such carbs may boost tryptophan and serotonin, two brain chemicals involved in sleep. A handful of white rice or potato will do the trick
- Take Magnesium: 30 minutes before bed. Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep. We suggest magnesium Glycinate as it is easier on the gut. Do not buy standard magnesium as it also acts as a laxative (you’ve been warned.)
- Take a hot shower before bed: A study found that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. The hot water helps change your body’s core temperature so that you go to bed with a lower temperature. A drop in temperature helps signal to the body that it’s time for bed.
Cameron, Tony and the TRUTH team