#WakeUpReady
This post is in collaboration with Kalms.
When was the last time you had a really good night’s sleep? Is it taking you a moment to remember? Don’t worry, you’re not alone. According to data from the NHS nearly 1 in 3 of us suffer from poor sleep, and if you’ve ever experienced sleeplessness you’ll know that it can wreak havoc on your energy, mood and cognition.
Sleep is something I’ve struggled with for my whole life. Even now, when I’m getting less sleep than ever before thanks to a small child, I can find it difficult to settle and wake up at 3am totally unable to get back to sleep. It’s really frustrating and the days when I don’t sleep as well I see a huge impact on my sense of wellbeing, I simply don’t have the energy I need to live well in the world.
I am always looking for ways to improve my sleep and recently Dr Nerina Ramlakhan, a physiologist and sleep therapist, was kind enough to share a few tips with me that have really helped to get my sleep back on track when it’s not as restful as I’d like!
“Sleep is fundamental for our physical and mental health, enhancing all aspects of the mind, body, and soul. When we achieve consistent, good quality sleep, we have the physical and mental ability to deal with the burden of uncertain times.”
5 Tips For Better Sleep
Routine is key
Waking up and going to bed at the same time every day might not be all that sexy, but it can really help our internal body clock achieve the consistency it needs to maintain good sleep-wake cycles. If you struggle to go to bed at the same time each night try setting a reminder on your phone that it’s time to switch off and wind down ready to sleep, likewise set an alarm so you wake up at the same time each day feeling well rested and ready to enjoy the day!
Shift Your Mindset
The idea of practicing gratitude can feel a bit cringe, but it can have a really positive effect on your wellbeing. Taking the time to write down what you’re grateful for before you go to bed can help shift your focus to the positive things in your life. According to Dr Ramlakhan, research has shown that people with an optimistic outlook were 70% less likely to suffer from sleep disorders and can even live longer, healthier lives than their pessimistic peers.
Try a Herbal Remedy
Valerian root has been used for centuries to promote calmness, relieve stress and help induce a restful night’s sleep. Herbal remedies, like Kalms Night, offer a safe over-the-counter solution to support a restful night’s sleep.
“Valerian, found in Kalms Night One-A-Night, is what’s known as an anxiolytic - it has calming, relaxing, stress-relieving properties. By increasing calming chemicals in the brain, valerian functions as a natural sedative, enhancing sleep drive.”
Try a Digital Detox
Hands up if you hop into bed and start scrolling? No shame I do it too, but it’s probably not the best idea if you want a restful night’s sleep! Scrolling after lights out can get in the way of a good nights sleep by inhibiting the production of the sleep hormone melatonin and increasing the production of dopamine, which is associated with wakefulness. Try to make your bedroom a screen-free zone, but if you really must have your phone by your side at least dim the brightness!
Try a Relaxation Technique
It turns out that waking in the early hours of the morning is a pretty common issue! Dr Ramlakhan assures me that there are lots of tricks we can use to stop the body waking up into full consciousness. For example, rather than checking the time on your phone (which always makes me stressed) try this simple relaxation technique - close your eyes and bring your attention to your breathing. take deep breaths in and slow breaths out, lulling yourself back to sleep.
My Bedtime Checklist…
Tips like these are all well and good, but when you’re in the thick of things it can feel like a lot of work to put them into practice. Thankfully Kalms and Dr Ramlakhan have made things easy with a simple checklist that helps you make sure you’ve covered all the essentials that will help you achieve a really good night’s sleep. Print it off, stick it somewhere you’ll see it and reap the rewards when you enjoy an amazing snooze!
Still Struggling To Sleep?
If you’re still having trouble sleeping after you’ve tried these tips please do go and see your doctor and ask for advice.
This post was in collaboration with Kalms. All opinions are my own.
Kalms Night One-A-Night is a traditional herbal medicinal product used for the temporary relief of sleep disturbances, exclusively based on long standing use as a traditional herbal remedy. Both contain Valerian Root. Always read the leaflet.
Available instore and online at Boots, Superdrug, supermarkets, and pharmacies nationwide and online retailers such as Amazon or directly from www.kalmsrange.co.uk. Kalms One-A-Night RRP £5.63 for 21 tablets.
